September 1, 2017

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 thoughts on “September 1, 2017”

  1. 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. 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. 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

  4. 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

  5. 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

  6. 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.

  7. 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

  8. 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

  9. 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!!

  10. 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

  11. 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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