Archive for January, 2018

Jan 26 2018

January 26, 2018

Published by under Workout of the Day (WOD)

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.

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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 responses so far

Jan 25 2018

January 25, 2018

Published by under Workout of the Day (WOD)

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.

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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 responses so far

Jan 24 2018

January 24, 2018

Published by under Workout of the Day (WOD)

Wednesday 180124

For Time:
-50 KBS 55/35# RX+ 70/55# MRX 45/25#
-25 Burpee Box Jump Overs 24/20″ MRX Step-ups Okay
-1 Rope Climb 15′ MRX 10′
-40 KBS
-20 Burpee Box Jump Overs
-2 Rope Climbs
-30 KBS
-15 Burpee Box Jump Overs 24/20″ MRX Step-ups Okay
-3 Rope Climbs 15′
-20 KBS
-10 Burpee Box Jump Overs
-4 Rope Climbs
-10 KBS
-5 Burpee Box Jump Overs
-5 Rope Climbs

Post time to responses.

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27 responses so far

Jan 23 2018

January 23, 2018

Published by under Workout of the Day (WOD)

Tuesday 180123

For Time:
-Run 200m
-15 T2B
Rest 1min
-50 Doubles
-15 WallBall Sit-ups 20/14 RX+ 15 WB GHD SUs(touch floor behind head & between legs)
Rest 1min
-Row 250m or A Bike 0.6km
-15 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55
Rest 1min
-Run 400m
-25 T2B
Rest 1min
-100 Doubles
-25 WallBall Sit-ups RX+ 25 WB GHD Sit-ups
Rest 1min
-Row 500m or A Bike 1.2km
-25 Hang Power Snatch

Post time to responses.

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25 responses so far

Jan 22 2018

January 22, 2018

Published by under Workout of the Day (WOD)

Monday 180122

Set a clock for 12 minutes and Complete for Total Reps:
-1 minute of Squat Cleans
-1 minute of Push Press
-2 minutes of Power Cleans
-2 minutes of Push Jerks
-3 minutes of Hang Power Cleans
-3 minutes of Split Jerks (alternate feet)
Barbell Loads 135/95 115/75 95/65 75/55

Post reps to responses.

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39 responses so far

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