November 6, 2017

Monday 171106

Team WOD
10min AMRAP:
-Partner 1 -Row 200m (switch, same rower)
-Partner 2 -Row 200m or 0.5km A Bike
-Partner 1 -15 Thrusters 75/55 RX+ 95/65 MRX 45/55
-Partner 2 -15 Thrusters
-Partner 1 -10 Pull-ups RX+ C2B
-Partner 2 -10 Pull-ups
REST 2min
8min AMRAP:
-Partner 1 -Row 100m (switch, same rower)
-Partner 2 -Row 100m or 0.3km A Bike
-Partner 1 -10 Thrusters
-Partner 2 -10 Thrusters
-Partner 1 -5 Pull-ups RX+ C2B
-Partner 2 -5 Pull-ups

Post rounds and reps for each AMRAP to responses.

DSC_0734

Last day to PRE-ORDER your CFJ hoodie is this Sunday, November 12th!

28 thoughts on “November 6, 2017”

  1. Back squat: 6@265; 5@275; 4@295; 4@295; 4@295
    *
    Partner WOD with Mackenzie:
    Did rx (+ for MacKenzie and 1/2 (+) for me): used 95#
    He did C2B, I did pull-ups
    10 min AMRAP: 3 rounds + 300 meters
    *
    8 min AMRAP: 4 rounds + 87 meters
    *
    Everything unbroken
    *
    Great job Mackenzie!

  2. BS
    6@105#, 5@115#, 4’s@125#, still working back up.
    Wod w/ Angel, scaled movements for shoulder. Left arm only DB thrusters (20#), ring rows in place of Pull-ups. Angel used 42# BB & banded pull-ups.
    Wod 1- 2 rds + 250m
    Wod 2- 3 rds + 88m

  3. 200 Air Squats

    Team WOD w/Chase (Chase went Rx; I subbed Thrusters with HSPU’s with 1 Abmat):
    2 rounds + 11 Pull-ups (Bike)
    +
    3 rounds + 10 Thrusters (Bike)

  4. Back squats:
    6@245
    5@265
    4@285
    4@265
    4@285
    WOD RX + with Steven
    WOD 1, 3 rounds plus 47 calories
    WOD 2, 3 rounds plus 17 thrusters

  5. one-leg squats using parallel bars to stabilize

    Team WOD with Heidi
    I subbed 15# DB push press for thrusters

    10 min = 2 rds + 270m row
    8 min = 3 rds + 199m row

  6. Back Squat
    All at 185# –

    Partner WOD with the legend – Mr. C. Mafille

    I did Mrx (65# Thrusters)
    *Rx on row and PLU’s – boom.

    WOD #1: 2rds + 21 Thrusters
    WOD #2: 3rds + 5 meters rowed

    Great job nooners! Nikki & Nicole putting on a clinic today – awesome job!

  7. Back squat
    6@170
    5@180
    4s@190
    Wod rx + w/ Syd and jess
    1) 2 rounds + 4 c2b
    2) 3 rounds + 4 thrusters
    Great work ladies!!

  8. Back Squat
    6@225
    5@235
    4@255
    4@235
    4@235
    Partner WOD with R. Alonso
    Rx
    WOD #1: 2rds + 21 Thrusters
    WOD #2: 3rds + 5 meters rowed

  9. Back squats
    6@125
    5@135
    4@145
    4@145
    4@145
    WOD rx’d + w/mere and syd!!
    2 rds+4C2B
    3 rds+6 thrusters
    Great work ladies!

  10. Partner WOD rx’d with Royce Carter
    *only to parallel on my thrusters due to hip

    WOD 1-3 rounds +342 m
    WOD 2 4 rounds + 93m

  11. Back Squat

    185-205-255–365-365

    WOD with Chadilac

    1st Max Rx (row)
    1st Chad Bike/10 thrusters/10 dips

    2nd Max rx (row)
    2nd Chad Bike/15 FrontSquat/5 dips

    1st wod 3 rounds + 9 Pullups
    2nd wod 4 + 15 front squat

  12. Back squat
    6 @ 255#
    5 @ 275#
    3x 4 @ 285#

    Wod rx’d w/ Denis and Rayus
    2 + 17 thrusters
    3 + 41 meters

    Everything unbroken I think!

  13. Back Squats
    Stayed light – 185-205-225-245-245

    Wod RX with Shannon
    1) 3 rounds + 200M
    2) 4 rounds + 40M

    core stuff

  14. Back squats
    6@255
    5@275
    4@285
    4@285
    4@285

    WOD
    Partner with Reyes & Blocker
    Rd 1 2 rds + 17 thrusters
    Rd 2 3 rds + 41 meters

  15. Back squats
    6@315 5@340 4@365 4@365 1@365 was a slow slow rep so called it after that one

    Wod with max he posted our score was a lot of fun glad to be getting back in the swing of things pain free

  16. Squats
    6@260-5@280-3×4@300
    WODs w/ Kait
    1st – 3rds, she did 5 pu/rd
    2nd – 6 pu short of 4 rds. I did 10 pu/rd for the first two rds because I’m an idiot.

  17. Back squats:
    6@175
    5@195
    4@205
    4@205
    4@205
    WOD RX + with Jay
    WOD 1, 2 + 10 thrusters
    WOD 2, 3 rounds plus 13thrusters

    Core development with Blocker

  18. At home workout after work
    5x250m row with 1min rest between each
    3×6 hollow body decents. Basically slow decent toes to bars
    8 sets of hpc-hsc-pj.
    Started at 165 ended at 205

  19. Went about this one solo:

    10min AMRAP:
    Row 200m or 0.5km A Bike (switch each round)
    15 Thrusters (75#)
    10 Pull-ups

    REST 2min

    8min AMRAP:
    Row 100m or 0.3km A Bike (switch each round)
    Partner 1 -10 Thrusters (75#)
    Partner 1 -5 Pull-ups

    4 rounds + 49meters

    5 rounds

  20. Back squat sets of 10 up to 105# knee still bothering me

    Team WOD w/ Chrissy
    1 – 2 rounds + 17 thrusters (rower)
    2 – 3 rounds + .5k (bike)

Leave a Comment

Your email address will not be published. Required fields are marked *