Sep 01 2017

September 1, 2017

Published by at 12:01 am under Workout of the Day (WOD)

Friday 170901

With a Continously Running Clock for Max Reps
-0:00-4:00min – Run 400m to Max MUs or C2B Pull-Ups or Rope Climbs 15′ MRX 10′
-4:00-5:00min – Rest
-5:00-9:00min – Row 400m to Max Clean & Jerks 155/105 RX+ 185/125 MRX 125/75
-9:00-10:00min – Rest
-10:00-14:00min – Row 400m to Max Max MUs or C2B Pull-Ups or Rope Climbs 15′ MRX 10′
-14:00-15:00min – Rest
-15:00-19:00min – Run 400m to Max Clean & Jerks 155/105 RX+ 185/125 MRX 125/75
**Athletes can start with any row or run section, can stay with all one movement for MUs, C2B etc or change up each time. Ring or bar MUs OK**

Post reps to responses.

DSC_2745

For Labor Day, Monday, September 4th we are offering an 8am and 10am class.  All other classes are canceled.  Have a safe and happy Labor Day weekend! 

22 responses so far

22 Responses to “September 1, 2017”

  1. Jeremyon 01 Sep 2017 at 6:13 am

    1 clean & jerk + 1 hang clean & jerk: 155, 185
    *
    WOD as rx’d
    0-4: run + max C2B – 16
    5-9: row + max C&J (155) – 20
    10-14: row + max C2B – 12
    15-19: run + max C&J – 16
    *
    Total C2B – 28
    Total C&J – 36

  2. Breckon 01 Sep 2017 at 7:46 am

    41/5’7″/170

    10 Minutes:
    1 Squat Clean & Split Jerk into 1 Hang Squat Clean & Split Jerk
    135/185/205/225/255

    WOD
    Rx+ with Ring MU’s and 185# C&J (in order as written above)
    MU’s=18/11=29
    C&J=16/15=31

    Total Reps=60

  3. Angieon 01 Sep 2017 at 8:41 am

    C&j to hang c&j 65-75-85-95

    WOD MRx
    20 C2B
    13 C&J
    6 rope climb
    12 C&J
    total reps = 51

    TGIF!

  4. Stephen H.on 01 Sep 2017 at 10:44 am

    10 Min Build Up to Clean & Jerk into Hang Clean & Jerk
    155/205/245/275

    WOD RX+ w/ C2B Pull Ups

    26 C2B
    15 Clean & Jerks
    12 C2B (stopped w/ 1 min left after slamming my chin into the bar. . . .)
    10 Clean & Jerks
    61 Total

  5. Melanieon 01 Sep 2017 at 11:03 am

    Complex up to 105

    WOD
    1km assault bike, 11 rope pulls from ground
    400m row, 5 C&J @105# (decided to sacrifice some reps to test the weight)
    400m row, 11 rope pulls
    1km assault bike, 4 C&J

  6. Kevin Fathon 01 Sep 2017 at 11:04 am

    10 Min Build Up to Clean & Jerk into Hang Clean & Jerk:
    1@155, 0@205 (failed jerk), 5 Bar MUs

    WOD Rx:
    15 Bar MUs
    10 C&J
    8 Bar MUs
    7 C&J
    Total: 40 reps

  7. Nick Kon 01 Sep 2017 at 11:10 am

    Wod RX:
    Ring MU: 11
    C&J: 15
    Ring MU: 8
    C&J: 14
    Total: 48

  8. OkieDBon 01 Sep 2017 at 12:04 pm

    Rayus is always a “Ray of Sunshine” when he walks into your class. So strong and smart, way to keep being a great example to follow!

    CFJ you have been killing as of late! Digging it and it keeps me so motivated.

  9. Jessicaon 01 Sep 2017 at 12:22 pm

    Cluster
    just went up to 135#

    WOD rx’d with Ring MU’s and 105#C&J in order written
    MU’s=18/13=31
    C&J=14/16=30
    Total Reps=61

  10. Blockeron 01 Sep 2017 at 1:03 pm

    Cluster up to 225#, failed the 2nd jerk with 245#

    Wod as written w/ ring MU and 135# C & J
    8 MU
    15 c&j
    6 MU
    15 c&j

  11. Peteon 01 Sep 2017 at 1:38 pm

    Cluster up to 185
    WOD Rx w/C2B (as written)
    20 C2B
    13 C&J
    17 C2B
    13 C&J

  12. Maxon 01 Sep 2017 at 1:39 pm

    Complex:
    185-225-245-265-276
    Recorded the 276 for Stephen
    https://www.instagram.com/p/BYgi8xJnAwj/

    Wod rx+ ring mu/185

    1. 10MU
    2. 15 c&j
    3. 7MU
    4. 13 c&j

    17 mu
    28 c&j

    45 total

  13. Hodgieon 01 Sep 2017 at 2:01 pm

    Complex up to 215
    Wod rx w/BMU
    BMU-14
    C&J -12
    BMU-10
    C&J-13

  14. Danon 01 Sep 2017 at 2:05 pm

    C&J complex up to 200#

    WOD Rxd with ring muscle ups in order
    #1: 9 MU
    #2: 8 cJ
    #3: 6 mu
    #4: 9 cJ

  15. Jamieon 01 Sep 2017 at 2:13 pm

    Cluster up to 115# (sore wrist from HSC on Wednesday)
    Wod w/ ring MU and 85#
    Muscle ups- 6/2
    Clean & Jerks- 16/15

  16. Nikkion 01 Sep 2017 at 5:43 pm

    Cluster up to 125. Failed HPC on 135

    WOD RX w/C2B
    C2B – 19/16
    Clean & Jerk – 12/11

  17. Meredithon 01 Sep 2017 at 5:56 pm

    Complex up to 155#
    Wod rx + w/ ring mu
    Muscles ups: 3/3
    C&J: 10/9

  18. Chad Warrenon 01 Sep 2017 at 7:38 pm

    Complex
    Got 225 failed the second jerk with 255

    Wod RX+ w/ring muscle ups as written
    MU 14/10 24 total
    C&J 10/10 20 total

    44 total reps

    Fun Friday Off on a road trip won’t see you guys till Wednesday everyone keep killing it

  19. Stephon 01 Sep 2017 at 9:08 pm

    Complex up to 165#

    WOD Rx w/run, row, row & row (knees bothering me on the run)
    C2B 10/10
    Clean & Jerk 14/14

  20. Lindaon 01 Sep 2017 at 9:32 pm

    Cluster: 75# on PC, did not try HPC

    WOD w/run,row,row run, 55# HPC, jumping pull ups and ring rows

    30 jumping pull ups
    12 C&J
    16 ring rows
    9 C&J

    Total reps 67

    Great pic Rayus!!

  21. J Stoneon 01 Sep 2017 at 11:35 pm

    Grand Canyon south rim
    Bright angel trail to plateau point and back
    12 mile hike
    3000’+elevation gain
    With Sam and Amy
    7.5 hours

  22. Jordan Won 02 Sep 2017 at 9:34 am

    Wod with Strict PU/KBS70/Wall balls/clean and jerks #95
    Run 400: 31 Strict Pull-sups
    Row 400: 58 KBS
    Run 400: 42 Wall balls
    Row 400: 30 clean jerks (light grace)

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