December 23, 2017

Saturday 171223

“The Jingle Bell Grinch” by DB
For Time:
-800m Run
– 80 Jingle Bell Swings 55/35# RX+ 70/55# MRX 45/25#
-800m ROW
-80 Double-unders
-600m Run
– 60 Jingle Bell Squats
-600m ROW
– 60 Double-Unders
-400m Run
– 40 Jingle Bell Swings
-400m ROW
-40 Double-unders
-200m Run
– 20 Jingle Bell Swings
-200m ROW
– 20 Jingle Bell Lunges (alt legs/stationary)
-100m Run
– 10 Jingle Bell Swings
-100m ROW
– 10 Jingle Bell Lunges

Post time to comments.

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HOLIDAY SCHEDULE

Saturday, December 23rd: Regular schedule

Monday, December 25th: CLOSED –Merry Christmas CFJ!

Tuesday, December 26th: 4:30pm, 5:30pm & 6:30pm Classes are Canceled.  All Regular Morning Classes 5:00am, 6:00am, 9:30am and 12:00pm Will Be Offered. 

15 thoughts on “December 23, 2017”

  1. 12 min amrap:
    10 DB rows ea arm 30#
    25 Russian twist 9# ball
    25 sit ups

    7 rds + 12 sit ups

    Core:
    1 min hi plank hold
    1 min low plank hold
    1min hi plank hold

  2. WOD as rxd except did lateral barbell skier jumps in place of DUs
    Did row/assault bike. Started with row first. Assault bike distances were 2k, 1.5k, 1k, 0.5k, 0.3k
    *
    35:27

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