June 23, 2014

Monday 140623

With an 8 minute time limit, try to complete for time:

3 Rounds of:

Row 15 calories

10 burpees

Jump over the rower on each rep of the burpee.

Rest 2 minutes from the end of the 8 minute time limit, then:

With an 8 minute time limit, try to complete for time:

3 Rounds of:

25 GHD sit-ups

5 Clean and jerks (Men 205#, Women 135#)

Rest 2 minutes from the end of the 8 minute time limit, then:

With an 8 minute time limit, try to complete for time:

3 Rounds of:

2 Legless rope climbs starting from a seated position (10’ rope)

20 Ring dips

Athletes choice of order for WOD’s.

Post results for each WOD to responses.

36 thoughts on “June 23, 2014”

  1. Several items were left at my house on Saturday after the party. Please check near the lost & found at the gym in the white foam cooler if you’re missing something.

  2. Strength up to 205#

    WOD 1- 5:07
    WOD 2 w/185#- 2rds
    WOD 3 w/1 15ft legless RC and 20 RD’s- 5:36

    Jerks were very weak today.

  3. WOD 1 Row/Burpee = 2 rds + 7 burpee (stepped over rower)
    WOD 2 Rope/dips = 6:08 (stiff leg stand/recline rope, bar dips)
    WOD 3 GHD/C&J = 2 rds + 20 GHD (95# c&j)

  4. Strength up to 205#

    WOD 1 rope and RD
    2 rounds + 2 ropes (ring dips slow)

    WOD 2 GHD and C&J
    25 GHD’s and 3 C&J @ 185#

    WOD 3 Row & 10 burpees
    5:23

    Taking tomorrow off… funny video Breck lol

  5. Strength: Clean & Jerk (3-2-2-1-1) 135/155/175/185/205

    WOD #1: as rx’d – 15 cal row + 10 burpees
    finished @ 4:59

    WOD #2: 25 GHD (went half-way back) + 5 clean & jerk (205#)
    finished only 1 full round. Missed to many jerks.

    WOD #3: 2 rope pulls from the ground trying to stay rigid + 20 parallel bar dips
    finished @ 7:03

  6. Strength up to 115#

    WOD w/ 25 walking lunges and 5 clean & jerks @ 115# =7:16

    WOD w/ 4 mod rope climbs and 20 jumping ring dips = 6:??

    WOD w/ 15 cal row and Burpees (stepped over rower) = 7:53

  7. WOD #1: as rx’d – 15 cal row + 10 burpees- 5:28

    WOD #2: as rx’d- 1 Rnd + 25 GHD & 1C&J

    WOD #3: 2 LL Rope climbs and the rest was a struggle!!

  8. WOD 1 rx’d: GHD and clean and jerks@135
    2 rds+5 GHD
    WOD 2 rx’d: legless rope climbs and ring dips
    6:54
    WOD 3 rx’d: row and burpees
    6:54

  9. WOD 1: Rope Climb/Ring Dips
    As Rx’d
    Time: 5:24

    WOD 2: GHD Sit-ups/C&J
    As Rx’d
    Time: 7:46

    WOD 3: Row/Burpees
    As Rx’d
    Time: 6:03

  10. WOD 1: GHD/C&J
    At 95# 2.5 rounds + 3 C&J

    WOD 2: row/burpees
    RX 7:59

    WOD 3: rope/dips
    both modified 7:58

  11. I’m called this the headache trio:
    WOD 1: GHD/C&J
    At 115# 2 rounds + 24 ghg
    WOD 2: 15 cal row/ 10 burpees
    RX 7:24
    WOD 3: rope/dips
    Did jumping legless and bar baby dips
    7:51

  12. Did LL rope climb from standing position and made it to the top everytime! 7:34
    And bar jumping dips
    Wod row/burpees: had 2 burpees left
    GHD and 85 pounds: had 15 GHD left

  13. Strength up to 155#, failed twice @ 175#. Should’ve just tried 165#.
    GHD/C&J as rx’d:
    2 rounds & 9 GHD. So bad!
    Rope climbs/bar dips:
    Did 1st climb from seated position, rest from standing. 7:04
    Row/10 burpees as rx’d: 6:29

    Felt like I was working out in the amazon rainforest. So dang humid

  14. WOD 1 GHD & C&J rx’d – 2 rds + 18 GHD, no missed C&J reps
    WOD 2 LLRC from seated position & RD – 7:49
    WOD 3 Row & Burpees – 5:28, Smoking time Dave!
    Once again, jam packed hour. Good job Breck.

  15. WOD #1: as rx’d – 15 cal row + 10 burpees- 6:15
    WOD #2: as rx’d- 1 Rnd + 25 GHD.
    WOD #3: 2 attempts @LL rope climbs + 10 bar dips – 6 dips shy of completing

  16. WOD #1: as rx’d – 15 cal row + 10 burpees- 6:28

    WOD #2: w/125#- 1 Rnd + 4 C&J

    WOD #3: rnd 1 -2 attempts @LL rope climbs + 20 dips
    rnd 2 – LL rope climps from standing positing + 9 dips

  17. Strength up to 205#

    WOD 1: Row/Burpees as rx’d
    4:52
    Thanks, TS. Doing this one first made a huge difference, I’m sure…

    WOD 2: GHDs/C&J (185#)
    1 Round + 25 GHDs + 2 C&J

    WOD 3: LLRC and RD as rx’d
    2 Rounds + 1 LLRC

  18. Strength up to 205 lbs.

    GHD WOD = 1 round + 2 C&J @ 185 lbs
    Rope WOD = 2 rounds + 1 rope climb (bar dips)
    Row WOD = 6:15 as RX’d

  19. WOD 1: Rope Climb/Ring Dips
    As Rx’d
    Time: 4:13

    WOD 2: GHD Sit-ups/C&J
    V-ups for GHD / 185# C&J
    Time: 1 round + 25 V-ups

    WOD 3: Row/Burpees
    As Rx’d
    Time: 6:41

  20. Strength 105/135/155/165/175/185

    WOD 1: GHD/C&J 2+10 GHD
    I am never doing GHDs again, I thought I was having an aneurysm, my head hurt so badly I skipped the 2nd WOD
    WOD 2: row/burpees
    2 rds+7 burpees

  21. WOD 1 cj 205 and ghd
    7:59 questionable ghds but the cj were good

    WOD 2 rope climb dips
    2 rounds

    WOD 3 row burps
    5:45

  22. Clean and jerk 3-2-1-1 135lbs, 155lbs, 185lbs X2
    WOD 1 2 legless rope climbs and bar dips in 5:36
    WOD 2 15 Cal row and 10 burpees 6:54
    WOD 3 of 25GHD and 5 clean and jerks at 155lbs DNF

  23. C&J
    1@135,155,185,195(f jerk),195(f squat)
    3 rounds
    15 cal row
    10 burpees
    as rx’d=5:04

    3 rounds
    2 legless rope climbs
    20 ring dips
    as rx’d=6:59

    3 rounds
    25 GHD
    5 C&J 155#
    DNF

  24. WOD 1 155#
    2 rounds + 25 GHD

    WOD 2
    2 rounds + 2 rope climbs + 14 ring dips
    3 legless 3 regular

    WOD 3
    7:07

  25. Legit lift Max, you should try it faster next time, and why does it sound like Sean is roaring like a lion in the background?

  26. Awesome Max!!!

    Boot camp w/Lisa, Kristi, Missy, Stephanie (and Karin for 45 minutes..surprised she lasted that long as she had already done the 3 CFJ WODS this morning!!)

    Warm up:
    150 Single Jump ropes

    2 rds:
    10 push ups
    10 squats
    10 sit ups

    Jenks Mile: (400M, 200M, 400M, 200M, 400M (with 1 minute rest between ea run)

    Missy: 11:35, Kristi, 12:04, Karin 13:09, Stephanie, 13:31, Lisa 14:05

    20-15-10-5
    Walking lunges w/dumbbells
    Dumbbell thrushters
    Sit ups with dumbbell

    Jump Rope WOD:

    45 mintues work, 15 sec rest:

    Basic jump rope
    Push ups
    Jump rope jacks
    Mountain Climbers
    Jump rope high knees
    Burpees
    Jump rope squat jacks
    Up and down planks
    Jump rope runners
    Elbow plank jacks

    5 Sprints to tire at end of driveway and back
    10 box streps
    1 sprint to tire and back
    15 box steps
    1 sprint to tire and back
    20 box steps
    1 sprint to tire and back
    25 box steps

    Following by a couple minutes of stretching!

    Reminder..we will not have boot camp on Wednesday this week..it will be on Thursday,
    (26th). Any CFJ member can participate. Just be there at 5:30 PM!!!! Great job girls…we rested a few minutes more than ususal tonight..so be ready to work really hard on Thursday!!!

  27. Strength up to 65#

    WOD 1: 2 rds + 6 burpees
    WOD 2: 2 rds + 10 short bar dips (subbed 5 rope pull ups from gound and back for
    ropeless climbs)
    WOD 3: 2 rounds + 2 C&J (subbed sit ups for GHD)

  28. Completed on 6/27/14

    WOD 1: 5:21 Rx’d
    WOD 2: 2 rounds + 2 c&j @ 185# and t2b for GHD’s
    WOD 3: 6:47 w/ standing 15′ legless rope climbs all else Rx’d

    Awesome WODs

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