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.
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.
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.
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)
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
Nice Max! Love the Teen Wolf sound effects too.
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
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
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!!
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
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
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
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
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
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
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.
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
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
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
WOD #3
2 rounds + 5 ring dips
WOD #1
2 rounds + 6 burpees
WOD #2
2 rounds with 155#
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
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
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
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
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
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
wod 1: GHD-CJ
2 rds
wod 2: RC-RD
2 rds
wod3: R-B
6:41
1 rc-5:25
2 ghd-w/185 1rd 2c&j
3 5:41
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
WOD 1 (RC as Rx’d): 5:51
WOD 2 (C&J w/ 165#): 2 rds
WOD 3: 7:05
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?
Rope/ dips 8:00 heals touched on all but 1
Ghd/c&j 1 round 2 c&j
Row/burpees 5:46
Rope/dips as Rx 4:20
Row/burpees 5:20
V-ups/ clean&jerk 205 1 round+4 cleanandjerk
Strength up to 145#
WOD 1: 7:35
WOD 2: 1 round + 4 c&j
WOD 3: 2 rounds + 8 ring dips
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!!!
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)
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