December 20, 2017

Wednesday 171220

21min AMRAP:
-21/18cal Row or 21/18cal A Bike
-15 HSPU or 5 Wall Walks RX+ 4/2″ Deficit
-9 Power Cleans 155/105 RX+185/125 MRX 125/85
-21/18 Barbell Push-Ups
-15 Hang Power Cleans
-9 S2O

Post rounds and reps to responses.

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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. 

30 thoughts on “December 20, 2017”

  1. Bench
    6@85
    5@90
    2@95
    2@105
    1@110

    WOD with 85# cleans, 20# DB’s for seated db press (subbed for HSPU), and 35# DB’s for S2O)
    2 rds + 18 cals

  2. Dumbbell strict press
    6 w/30# DBs
    3 w/35# DBs
    2 sets of 2 w/40# DBs
    Fail x1 w/45# DBs

    Wod w/row, 20# seated DB strict press, 65# barbell, push-ups from knees
    2 rounds + 13 cal

  3. Bench Press – working a new form/technique – thank you Breck for the tips.
    6 @ 115
    5 @ 135
    2 @ 165
    2 @ 165

    WOD w/ a few mods:
    115# barbell movements
    1″-2″ HSPU descents (really need to improve on these)

    3 S2O shy of 3 rds

    2rds + 6 S2O

    great class! Thanks for the William Squire jams during the Strength WOD.

  4. Got to bench press with my lovely daughter-in-law today!! She is
    SO strong..she got an extra work out pulling all the weights off for me!!!
    Thanks Nicki!!
    6 @ 65#
    5 @ 70#
    2 @ 75#
    2 @ 75#
    1 # 80#

    WOD w/only 45# w/15# seated strict press for HSPU, regular push ups and 18 cal
    row

    2 rds + 18 cal row, 15 seated press, 9 PC, 5 push ups

  5. Strength: Bench Press
    6@205
    5@205
    2@225
    1@245

    WOD Rx w/Bike & Kipping Deficit HSPU’s:
    1 round + 38 reps (2 Power Cleans)

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