January 25, 2018

Thursday 180125

For Time:
-9 Front Squats 95/65 RX+115/75 MRX 75/55
-10 Front Rack Lunges(stationary, alternating)
-200m Run or 0.5km A Bike or 200m Row
-10 Front Rack Lunges
-9 Front Squats
REST 2min
-10 Back Rack Lunges (stationary, alt)
-12 Back Squats
-600m Run or 1.5km A Bike or 600m Row
-12 Back Squats
-10 Back Rack Lunges (stationary, alt)
**Dumbbells or SandBags CAN be used for this WOD if able or desired**
DBs x 2 = 45/30 RX+50/35 MRX 35/25 Sandbags = 80/50 MRX 65/35

Post time to responses.

DSC_0587

WHAT: Baby Shower Brunch Celebrating Melissa Stone!

WHEN: Sunday, January 28th @ 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

27 thoughts on “January 25, 2018”

  1. Front squats: 10@175; 10@185; 10@205
    *
    WOD as rxd (95# barbell and all rows): 10:07 (-2) : 8:07
    *
    40 GHD sit-ups; 30 hollow-rocks

  2. Front squats, squat clean into first rep
    165-175-185

    Wod rx’d all runs and a sincere deception about how difficult those squats made the running

    2:15
    4:25

    7:40 total time (9:40-2:00)

  3. Front Squats:
    Up to 10 @ 115#

    WOD – MRx (600m Row)

    3:09 (1st rd)
    5:15 (2nd rd)

    10:24 – 2:00 rest = 8:24

    this one is going to hurt tomorrow!

  4. Strength: Right-Legged Deadlifts
    5@185, 5@185, 3@185

    Right-Legged DT – Half the leg drive; Half the weight (80#):
    15:31

    I think this is faster than my regular DT time

  5. Personal Training Hour w/ CrossFit Games Pro Breck Berry
    *
    Front Squats
    10@185-205-225, rough
    *
    WOD rx w/ “runs” (closer to a mall walk pace)
    2:31
    5:22
    Total – 7:53
    Thanks for staying with us Breck.

  6. Front squats w/ Mere and Samantha
    10@125
    10@135
    8@145
    Wod w/ 50# sandbag & run
    9:23-2= 7:23

    Ab circle, and L-sit work with Mere and Chad. And a little pistol work, too.

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