Tuesday 171219
4min AMRAP
– 3 Deadlift 305/210 RX+ 365/240 MRX 255/125
-12 Rower Sit-ups RX+ 12 GHD
-24 Double Unders
Rest 3 Minutes adjust weights
6min AMRAP
– 6 Deadlifts 205/140 RX+ 255/175 MRX 165/115
-16 Rower Sit-ups RX+ 16 GHD
-32 Double Unders
Post results for each AMRAP to responses.
Join us Friday, December 22nd for our annual CFJ Holiday Celebration!
We will open the doors at 5pm and start DB’s “12 Days of Christmas” WOD around 5:30pm (4:30pm cancelled, we will run heats as necessary). Dress up in a fun Christmas outfit and bring a side or beverage of your choice.
Deadlift:
6@275
5@295
2×2@315
1@335
WOD w/275 & 205
1st: 3 rds + 10 RSU
2nd: 3 rds + 19 DU
Strength: Deadlift w/Chase & Stephen
6@225
5@245
2@275
1@275
1@305*
WOD MRx w/GHD’s:
1) 2 rounds + 1 rep
2) 2 rounds + 16 reps (10 GHD’s)
*75% but first time in ~8 months that I lifted within 100# of my deadlift PR
Deadlifts
6@155
5@165
2@175
2@185
1@195
WOD with 185/135, rower sit-ups, and 5/7 cal row subbed for DU’s
1. 3 rounds + 1 DL
2. 3 rounds + 3 DL
Deadlifts
6@405#
5@425#
2@475#
2@475#
1@505#
WOD Rx+
#1-2 rounds plus 3 DL
#2-2 rounds plus 3 GHDs
6@315
5@405
2@455
2@455
0@485
Wod RX+
1)3+1 DL
2)3+12 GHD situps
Deadlift
6@315#
5@365#
2@405#
2@405#
1@425#
WOD
Rx+
1: Rounds=3+9 GHD’s
2: Rounds=3+16 DU’s
4×5 deadlifts @135# (stayed light for back)
4×5 bar dips
4x30ish ft handstand walk
WOD with 155#/140#, vups, and 5/6 cal assault bike
3 rounds
3 rounds
Finisher: 30 strict HSPUs w/abmat
10-10-10-10-10 at 85#
–
WOD
13 min amrap
10 sumo DL 85#
24 walking lunges
200m row
–
4 rounds + 1 WLunge
Deadlift: e3mom
6@275#
5@285#
2@300#
2@305#
1@305#
WOD
1. Rd 1@305#, Rd 2@195# +10du
2. 2 Rnd + 16 sit-ups
Deadlifts
6@225
5@275
2@345
2@365
1@385 (20#pr)
Wod RX
1, 4 + 8 (4 rower sit ups)
2, 5 + 3 deadlifts
DL: 6@380; 5@405; 2@430; 2@430; 1@455
*
WOD rxd except did lateral barbell skier jumps in place of DUs, did rower sit-ups
1st AMRAP: 4 rounds + 3 DL
2nd AMRAP: 5 rounds + 16 rower sit-ups
DL up to 265, all set of 6
–
Yesterday’s wod
MRX (75#)
With 5 strict pull-ups between
55-25-20
6:26 w / 10 pull-ups
Deadlifts
6@305
5@325
2@365
1@385
Wod RX
1) 3 + 18 (3 DUs)
2) 3 + 33 (11 DUs)
DL:
6@185
5@195
2’s@210
1@220
WOD RX
1- 3+4 rower sit ups
2- 4+6 DL
RX WOD 3+3 DL and 12 rower sit ups then 4 and change. Can’t remember
Deadlifts w/ Chan & Shan
Up to 275#
Wod rx +
1. 4rounds+5GHD
2. 4rounds+10GHD
Great job Justin!!
Deadlifts
6@365
5@395
2@445
2@465
1@485 (30lb PR)
All beltless
0@500 gave up too early I’ll have this soon
Wod RX+
1-3 rounds+6GHD
2-3 rounds+9GHD
Great job Justin and Meredith
Congrats Justin on that PR man
Deadlift w/ Mere & Chan to 260#
WOD rxd add GHDs
3 rounds
3rds + 10GHD
Body by Mere abs! Love the new mix! LGN
Welcome to the circle of trust Maureen, Chan & Diener!
DL
6@305-5@325-2@345-1@365-1@385(ties PR)
WOD rx
3rd +15
4rds
Deadlifts
6@175
5@185
2@205
2@215
1@235
WOD w/rx’d weight and GHDs
3 rds+2GHDs (had a delay when rope handle flew off and broke on rd 3)
4rds+1GHD
DL to only 320#
Stayed light for no apparent reason
Wod about 2.5 rds each
Strength:
DL to 320#
——
Wod RX
3 + 12 Rower SU
4 + 5 DL
—-
Core Death by Mere!
DL to 155#
WOD w/105# for both…105 was too light so just kept it for #2, mogul jumps
2 rds + 3 DL and 3 sit ups
2 rds + 4 DL
Deadlifts
6@275
5@295
2@315
2@315
1@345
WOD as RX’d
3 rounds + 22 DU’s
5 rounds + 9 RSU’s
Deadlifts
6 @ 325
5 @ 345
2 @ 365
2 @ 365
Didn’t attempt any higher, was too scared
Wod rx’d w/ GHD
2 + 1 GHD
2 + 16 GHD
Deadlifts
6@175
5@185
2@205
2@215
1@225
1@235
Wod RX’d
1) 3 rounds
2) 3+ 20reps (14 rower sit-ups)
Deadlifts
6@ 250
4@ 280
2@ 300
2@ 310
1@ 315
WOD RX’d (counted attempts on dubs)
3 rounds
3 rounds + 8 dubs
Deadlifts
6@ 120
5@ 135
2@ 140
2@ 145
1@ 155
WOD 120/115
3 rounds + 23DU’s
3 rounds + 4 sit-ups
Handstand walk practice…
DL to 485# (20# PR)
WOD Rx
4+3
3+6