January 2018
January 20, 2018
Saturday 180120
Complete CF Open WOD 16.3 as per CF Standards (all levels)
Workout 16.3
7min AMRAP:
-10 Power Snatches 75/55
-3 Bar Muscle-Ups
Scaled
-10 Power Snatches 45/35
-5 Jumping C2B
Masters
-10 Power Snatches 65/45
-5 C2B Pull-Ups
ETC… as per Teens, Masters Scaled...
OR
7min AMRAP:
-12 Alternating Dumbbell Power Snatches 50/35 RX+ 60/45 MRX 40/25
-6 C2B RX+ 3 Ring/Bar Muscle-Ups MRX 6 Pull-ups
Post WOD and result to responses.
Compare to March 11, 2016.
January 19, 2018
Friday 180119
4 RFT:
-5 Deadlifts 255/175 RX+ 295/205 MRX 205/135
-10 Barbell Push-Ups RX+ 15 BB Push-ups
-5 Deadlifts
-Run 400m or Row 400m (mix up if desired)
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
January 17, 2018
Wednesday 180117
For Time:
3 Rounds of:
-7 C2B Pull-Ups
-7 OHS 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike
REST 2min
3 Rounds of:
-7 T2B
-7 Front Squats 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike
REST 2min
3 Rounds of:
-7 Pull-Ups
-7 Back Squats 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike
Post time to responses.