Thursday 170720
15min AMRAP:
-5 T2B
-10 Barbell Push-ups
-15 S2O 75/55 RX+ 95/65 MRX 65/45
-30 Doubles
Rest 1min Exactly
“Finisher”
-Max Time Low plank Hold
Post rounds, reps and “finisher” to responses.
Our CFJ Annual Summer pool party, hosted by Allan and Angie Large, is right around the corner! Saturday, July 29th at noon– Angie will supply the BBQ, please bring a side dish and beverage of your choice. Kiddos are welcome! We hope to see all of you there!
*For directions, please e-mail Angie at alarge2@cox.net
Reminder: Cindi Carter’s birthday bash this Friday, July 21st at the River Spirit pool! They have reserved a cabana for the day and suite for the evening! Entrance to the pool is $25 if you haven’t reserved a room.
*For more info or to RSVP, contact Cindi at 918-704-6480
Bench: 7-5-4-4-3 @ 55-65-75-75-85
WOD w/55#
4 rds +2ttb
*1st rd did part doubles and part ski jumps (rope issues)
Strength: Bench
7@275#
5@295#
4@315#
2@315#
1@315#
WOD Rx+=6 rounds plus 4 T2B
Finisher=40 seconds. . .
Strength: Bench Press
7@185
5@195
4@210
4@210
3@215
WOD Rx:
5 rounds + 1 T2B
*Not including 1 round less the 15 S2O’s
Finisher: Low Plank Hold
2:01
Strength:
7@195
5@205
2×4@215
4@225
WOD Rx’d: 6 rounds
Finisher: something less than a minute
Muscle Up Progressions:
7 Ring MU’s (Non-False Grip)
7 Bar MU’s (Unbroken)
WOD Rx:
6 rounds + 20 reps (5 S2O’s)
Finisher: Low Plank Hold
1:10
Bench Press
7@110
5@120
4@125
4@125
4@130
WOD rx’d+
7rds+15S2O
Shoulder SMOKER!
“Finisher” low plank hold
stopped at 2min
BP
85-95-105-105-115
WOD rx’d
6 rounds +8 BB push ups
Bench
110-115-120-120-125
Wod rx’d w/ 65#
5 rds + 1 T2B
1 min plank
Bench:
85-95-105-105-115
WOD rx w/5 cal bike for T2B due to ab strain
5 rounds
Bench e230mom
7@205
5@220
4@235
4@235
3-4@240
WOD: Rx’d 3rnds + 10 s2oh
Good day to work on doubles
Bench
185-195-205-205-215
Wod rxd
7 rds + 4 BB Push-ups
Bench:
7 @ 215#
5 @ 230#
4 @ 245#
4 @ 245#
2 @ 260# (should have been 248# but had to take on the Breck Berry challenge!)
WOD rx’d:
6rds even
low plank hold:
a laughable 30 seconds
Low plank 1:10
Bench: 170-185-190-190-195 (only got 195 twice..grr)
WOD (bamboo v-ups in place of T2B – everything else Rx)
I can’t remember if it was into the 4th rd or 5th rd but I got to 3 S2O
FINISHER – goal was to get 1min and I barely got it 🙂 1:01
Great class!
7:30am
Back Squats
7@275#
5@300#
4@325#
4@325#
3@350#(tried for 4 but failed)
WOD (from yesterday)
With 96# Kettlebell
At 18 minute cap I was getting ready to start the 3/11 rep scheme. Went ahead and finished.
Time: 23:33
12:00pm
Bench Press
7@205#
5@225#
4@245#
4@245#
4@260#
WOD
Rx+
Everything unbroken
Rounds=9+10 S2O
Finisher=1 Minute
Who says Esquires do not work hard for a living 🙂 David truly is making leaps and bounds at CFJ. Keep it up David.
–
Since I missed yesterday did Back Squats and Dumbbell Bench for strength.
Back Squat = 7@135 – 5@185 – 5@205 – 5@225 – 4@235
DB Bench = 14@40 – 10@50 – 10@60 – 10@60 – 8@60
–
Todays WOD
5-10-15-30 RXd = 6 rounds + 17 reps all unbrokenthen 2:06 High Plank Hold
Let me tell you in Bville, I started at 2pm and it was 100 with a heat index of 108. I know it must be really HOT in the CFJ BOX! Stay smart and as cool as possible CFJ!
Strength: participated
Wod Rx+: 7 rounds + 5T2B
2nd day back from a week off. Feeling it!
Plank for a minute
7@125
5@135
4@140
4@140
3@145
WOD RX 4+14 reps
45 sec low plank hold
Bench Press
7@205#
5@225#
4@245#
4@245#
4@295#
WOD
Rx+
Rounds=7+12 S2O
I thought Jess’s score was 7+10 push-ups so that whole beating her plan backfired, should of just ran my own race
Bench up to 185#…must have got tired moving all of Kevin Otis’ weights off the bar so I could lift.
WOD RXD
5 rounds + 5 t2b
Finisher 1:05
Strength
Up to 235# 1 rep only
Good Job Dan. Thanks for lifting with me!
—
Wod RX
7 Rds + 3 T2B
Bench
7@205-5@215-4@225-4@225-3@245
WOD rx+ – 7rds even
Plank hold – participated
Bench: 7@175; 5@195; 5@185; 3@205; 3@205
*
WOD rx except did lateral barabell skier jumps
5 rounds + 10 barbell push-ups
Bench up to 3 @ 72#
WOD w/knee raises and 45# S20, 1st 2 rds regular push ups, 2nd two from knees,
15 singles and 15 doubles ea rd.
3 rds + 5 knee raises, 10 knee push ups and 5 singles and 5 doubles
SO HOT!! I sure wish I could get up in time to make it to the 6:00 AM…but
probably will never happen!
Finisher:
1 minute 15 seconds
Breck, I don’t know how you did 9 + rounds…and even did a work in the morning!
Great work!!!
Bench press
7@165
5@185
4@195
3@205
1@215
Wod rx
6rds + 3ttb
Finisher: 1 min low plank hold
Finished bench with 225# x 3 reps
Wod Rx w/ toes 2 rings
3 rounds and 7 S2O
Heat is killing me. Have to pace myself more than I’d like to stay safe.
Bench: 170-185-190-190-195 (195 5x’s)
WOD Rx – 4 rds
FINISHER – 1:15