December 2017

5 RFT:
-10 Hang Power Snatch
-5 Muscle-Ups or 10 C2B
-5 Over Bar Burpees
-5 Squat Snatch
Rest 2min
**Barbell Loads 75/55 95/65 115/75 135/95
Complete a round AFAP, Rest exactly 2 minutes, repeat until all 5 rounds complete. Subtract 8 minutes for final time/score.

Post score 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. 

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.

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. 

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. 

100 Reps For Time of:

-Thrusters 95/65lbs RX+ 115/75 MRX 75/55

**Catch, everytime you set the bar down you must complete 10 Pull-Ups RX+ 10 C2B

*Cannot rest bar on back, can only rest in front rack or locked out overhead*

Post time and sets 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.