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.
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
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
Front squats 10 ea @ 55-65-75
WOD w/35# bar & rowing
1. 3:33
2. 6:27
Total 12:00 – 2:00 rest =10:00
Core: 50 sit ups
FS: 10 @ 135, 155, 165
WOD Rx’d (all running): 9:53-2:00=7:53
Front Squats – 85/95/105 stayed a little lighter for back
WOD w/sandbag and rowing
2:21
5:02
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)
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!
RX+ w/DB – 11:30 – 2:00 = 9:30
Ouch!
Front Squats
10 @ 185, 205, 215
WOD as rx’d with 95# barbell and all rows
9:33 – 2:00 = 7:33
Front Squat
10@165#
10@175#
10@185#
WOD
With 80# sandbag and runs
1:49
3:52
Time: 7:41-2:00(rest)=5:41
Front Squats:
up to 10 @ 135#
WOD – MRx
2:40 (1st rd)
4:53 (2nd rd)
9:33 – 2:00 rest = 7:33
Strength
10@185
5@205
5@235
Wod rx with 80 sandbag
8:08-2:00 = 7:08
6:08*
FS
135
6 @ 155
4 @ 185
—
WOD. Rx’d. w/ 95# barbell (run/row)
9:52 – 2:00 = 7:52
Rxd 95#
9:17 total
Front squat
10@ 135. 145, 155 went lite
WOD RX with row
11:34-2:00. 9:34
Jello legs
FS
65-85-95
WOD MRX all runs
9:56-2:00= 7:56
Abs with Meredith
WOD MRx all runs
9:03 total
Front squats
10@125
10@135
10@145
Wod w/ 50# sandbag & run
7:43-2= 5:43
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
Front squats
10@185
10@205
10@235
Wod RX’D w/80lb sandbag
7:13-2:00=5:13
All runs
Front squats
3x10x155, 185, 205
Wod rx 95# & all runs
8:37-2:00=6:37
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.
FS 10@155-175-205
Front squats
10@65
10@95
10@105
WOD w/50# sandbag and runs
8:25-2:00=6:25
Front squat
10@135
10@165
Wod RX with 80# sandbag
7:31-2:00=5:31
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.