Month: January 2018

January 31, 2018

Wednesday 180131

Athlete has 3 Choices Today
Open WOD 16.4/17.4
13min AMRAP:
-55 Deadlifts 225/155 MRX 185/125lbs
-55 WallBalls 20/14 10/9′ MRX 20/10 9′
-55cal ROW
-55 HSPU MRX 55 Push Press 95/65 or 55 HRPU
**compare to last year’s Open**
Open WOD 16.4/17.4A
15min AMRAP:
-25 Deadlifts 225/155 MRX 185/125lbs
-25 WallBalls 20/14 10/9′ MRX 20/10 9′
-25cal ROW
-25 HSPU MRX 25 Push Press 95/65 or 25 HRPU
Open WOD 16.4/17.4DB
15min AMRAP:
-55 Deadlifts 225/155 MRX 185/125lbs
-55 WallBalls 20/14 10/9′ MRX 20/10 9′
-55cal ROW
-55 HSPU MRX 55 Push Press 95/65 or 55 HRPU
**compare to February 10, 2017 or Open.

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January 30, 2018

Tuesday 180130

3 RFT:
-18 Russian KBS 55/35# RX+ 70/55# MRX 45/25#
-12 Box Jumps 24/20″ RX+30/24″ MRX 20/18″ or 36 Double-Unders
– 6 Reverse Burpee w/wallball 20/14#, 20/10#
Rest 3min
3 RFT:
-12 American KBS 55/35# RX+ 70/55# MRX 45/25#
– 9 Box Jumps 24/20″ RX+30/24″ MRX 20/18″ or 27 Double-Unders
– 3 Reverse Burpee w/wallball 20/14#, 20/10#

Post total time and time for each to responses.

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January 29, 2018

Monday 180129

“Pick Your Poison” by DB

For Time: 
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95

**Pick one exercise from each group, go in any order you desire and give it your all on each one**

Post each choice and time to responses.

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January 27, 2018

Saturday 180127

Complete CF Open WOD 15.1 as per CF Standards (all levels)
Workout 15.1
9min AMRAP:
– 15 T2B
– 10 Deadlifts 115/75lbs Teens/55+ 85/55
– 5 Snatches 115/75lbs Teens/55+ 85/55
Then
6min Time Cap
– 1-rep-max Clean & Jerk (Squat or Power)
OR
6min Time Cap
– 1-rep-max Snatch (Squat or Power)

Post rounds, reps and max lift to responses.

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WHAT: Baby Shower Brunch Celebrating Melissa Stone!

WHEN: Tomorrow @ 2pm

WHERE: Maryn’s (Alan’s Ale Room)

WHO: All CFJ Ladies

RSVP: Cindi Carter 918-704-6480 or Nikki Savage: 918-720-8616

*Melissa is registered at buybuybaby & landofnod

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