January 26, 2018

Friday 180126

Team WOD “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3rds**
4 RFT of:
-(Partner 1) 250/200m Row or 0.6/0.5km A Bike
-(Partner 2) KB Rack Hold 55/35# x 2 KBs RX+ 70/55# MRX 45/25#
*Rules = P1 rows/bikes while P2 holds KBs in rack position (has to be in rack), then switch positions, Has to be in rack for row/bike to begin. Once both have completed row/bike = 1 round

Post team and time to responses.

DSC_1225

WHAT: Baby Shower Brunch Celebrating Melissa Stone!

WHEN: Sunday, January 28th @ 2pm

WHERE: Maryn’s (Alan’s Ale Room)

WHO: All CFJ Ladies

*Please RSVP to Cindi Carter 918-704-6480 or Nikki Savage: 918-720-8616 by the end of the day if you plan to attend so they can get an accurate head count. Thank you!

*Melissa is registered at buybuybaby & landofnod

20 thoughts on “January 26, 2018”

  1. Gymnasty 1: 3-4 strict HSPU w/2abmat, 2 wall walks
    Gymnasty 2: 3 strict pull ups w/5 sec hold at top; 5-7 kip

    “Tail Pipe” MRx
    partner w/ Angel
    8:52

  2. Strict HSPU-Kipping HSPU-Wallwalks:
    4/6/3 + 4/6/3 + 4/6/1

    Bar MU-C2B-Pullup:
    4/8/10 + 4/6/0 + 10/0/0

    Strength: Super Set E3MOM
    Bench Press: 9@155, 7@135, 7@135, 10@115, 10@115
    Alternating DB Curls: 20@40, 20@35, 20@30, 20@25, 20@20

  3. Gymnastics Training
    -2 strict HSPU to 6 kipping HSPU to 25’ HS walk unbroken
    -2 bar MU to 6 C2B to 8 pull-ups

    WOD as rx’d w/Jess and Melanie
    8:43

  4. Gymnasty 1
    3 strict – 3 Kipping HSPU

    Gymnasty 2
    2 bar mu – 4 ctb – 8 pu (all linked butterfly)

    Wod rx+ with Breck
    7:59

  5. Gymnasty 1

    2 strict – 4 kipping – 25′ walk (completed)

    Gymnasty 2

    2 bar MU – 4 C2B – 6 pull-up (completed)

    Wod RX w/Joan

    8:33

  6. 3 sets of the following:
    2min: Gymnasty 1: 4 strict HSPU’s into 6 kipping HSPU’s + 25’ handstand walk
    2min: Gymnasty 2: 4 bar MU’s into 8 C2B pull-ups into 10 pull-ups (all done in one set)
    2min rest

    WOD with Max
    Rx+
    7:59

  7. Knees struggling since ski trip so did this one

    3 min max cal row – 2 min max reps -3 min max cal bike
    59 – 13 strict pull-ups-41 cals
    51- 33 dips- 36 cals
    49- 18 banded pull-ups – 37 cals
    44- 46 push-ups- 31 cals

    :45 min Mtn bike turkey

  8. Gymnasty 1: 3 x 10 unbroken HSPU (mix of strict and kip)
    Gymnasty 2: butterfly practice and 2 x 15 unbroken pull-ups (5 ctb + 10 regular)

    WOD as rx’d with Chris
    10:06 I think

  9. GYMNASTY
    1.) 4 Strict HSPU into 6 Kip HSPU into 25’ HSW all unbroken
    2.) 4BMU into 8 C2B into 10 PU
    All in one set

    Wod RX’D with Tyler and Kaitlyn
    8:12

  10. 1
    1 strict HSPU (1 abmat) + 1 leg kip + 5 kip
    2
    2 bar MU + 3 c2b + 5 butterfly, all linked
    *
    WOD rx w/ Chad and Kait – 8:12

  11. 5 Strict HSPU -into 6 kipping – attempted HS Walk
    1 BMU – into 5 C2B – into 5 PU

    WOD: RX #35s w Blocker 7:30 – coming off the flu #Ouch
    Nice Job Mer & Shan! 🙂

  12. 4 strict HSPU into 6 kipping HSPU into 25’ handstand walk
    2 strict ring MUs (3 on last round)-8 C2B pull ups into 10 pull ups
    WOD rx’d w/Sydney and Melanie!
    8:43

  13. Hotel tabata in the room
    8 rounds of strict hspu’s. 10,8,6,6,4,3,3,3=43
    8 rounds of squats. 13,13,13,13,13,13,13, 13=104
    8 rounds of situps. 12,12,12,12,10,10,10,10=88
    8 rounds of push ups. 12,10,12,10,8,8,5,5=70

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