July 2017

15min Ascending AMRAP of:
1 Bear Complex 145/100 RX+ 185/125 MRX 115/75
11 Wallballs 20/14lbs 10/9′ MRX 20/10lbs 9′
1 Rope Climb 15′ MRX 10′
2 Bear Complex
12 Wallballs
2 Rope Climb
continue pattern 3-13-3; 4-14-4; 5-15-5;….
**CAN Squat Clean and Thruster if able***

Post rounds and reps to responses.

Our CFJ Annual Summer pool party, hosted by Allan and Angie Large, is right around the corner! This 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

OR

“ZMan” in Honor of Zach VanHorn

For Time:
-Row 250 meters & 10 Dips (3 Min Rest)
-Row 500 meters & 10 Dips (3 Min Rest)
-Row 750 meters & 10 Dips (3 Min Rest)
-Row 1000 meters & 10 Dips (3 Min Rest)
-Row 1250 meters & 10 Dips (3 Min Rest)
-Row 1500 meters & 10 Dips (3 Min Rest)
-Row 1250 meters & 10 Dips (3 Min Rest)
-Row 1000 meters & 10 Dips (3 Min Rest)
-Row 750 meters & 10 Dips (3 Min Rest)
-Row 500 meters & 10 Dips (3 Min Rest)
-Row 250 meters & 10 Dips

Post time to responses.

7min AMRAP:
-9 Thrusters 95/65 RX+ 115/75 MRX 75/55
-3 Muscle-ups (Ring or Bar) MRX 3 C2B
-27 Double Unders RX+ 18 Triple unders

Post round and reps to responses.

WOD 1 – 0:00 – 5:00
5min AMRAP:
-5 Power Snatch 135/95 MRX 95/65
-10 Pull-Ups
-15 Wallballs 20/14lbs 10/9′ MRX 20/10 9′
Score 1 is total rounds + reps
WOD 2 – 5:00 – 12:00
7min to establish a Max Weight of the following Complex:
-1 Power or Squat Snatch + 1 Hang Squat Snatch + 1 Snatch Balance + 1 OHS
Score 2 is max complex wt successfully lifted
WOD 3 -starts at – 12:00
3 RFT:
-15 Deadlifts 205/140lbs MRX 185/125
-400m Run
-15 HSPU MRX 2/4″ rise or HRPU
Score 3 is time to complete WOD
*Same barbell used for all WODs with athlete only changing weights*

Post results for each WOD to responses.