May 2016

May 26, 2016

Thursday 160526

7min AMRAP:
1000/800m Row
10 Power Cleans 95/65 115/80 135/95
Max Handstand Push-Ups or Max Push Press

Rest 3min

3min AMRAP:
10 Power Cleans 95/65 115/80 135/95
10 HSPU or 10 Push Press

Rest 3min

4min AMRAP:
500/400m Row
10 Power Cleans
Max Handstand Push-Ups or Max Push Press 95/65 115/80 135/95

**Athletes can mix up Push Press and HSPU in different AMRAPS

Post results for each AMRAP to responses.

DSC_0984

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

May 26, 2016 Read More »

May 25, 2016

Wednesday 160525

For Time:

5 MUs (Bar or Ring) or 5 Burpee Pull-ups
50 Double Unders
50 Ab-Mat sit-ups anchored
4 MUs (Bar or Ring) or 4 Burpee Pull-ups
40 Double Unders
40 Ab-Mat sit-ups anchored
3 MUs (Bar or Ring) or 3 Burpee Pull-ups
30 Double Unders
30 Ab-Mat sit-ups anchored
2 MUs (Bar or Ring) or 2 Burpee Pull-ups
20 Double Unders
20 Ab-Mat sit-ups anchored
1 MU (Bar or Ring) or 1 Burpee Pull-up
10 Double Unders
10 Ab-Mat sit-ups anchored

Post time to responses.

DSC_0044

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

May 25, 2016 Read More »

May 24, 2016

Tuesday 160524

4 Sprint Rounds for Time:
5 Over the bar/lateral Burpees
10 OHS 75/55 RX+ 95/65lbs
5 Over the bar/lateral Burpees
10 Hang Power Snatch 75/55 RX+ 95/65

Rest 2min between each round

Immediately after Last Sprint Round or at time cap

“Finisher”
6min to establish a 1RM Hang Snatch (squat or power)

Post total time minus 6 minutes of rest and “finisher” to responses.

DSC_0960

May 24, 2016 Read More »

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