February 26, 2018

Monday 180226

Sprints Sets For Time:
-15 Hang Power Clean 95/65 RX+ 115/75 MRX 75/55
-15 Front Squats
-15 S2O
-15cal Row or A Bike or 76 Doubles
Rest 3min/add wt
-12 Hang Power Clean 135/95 RX+ 155/105 MRX 95/65
-12 Front Squats
-12 S2O
-12cal Row or A Bike or 63 Doubles
Rest 2min/add wt
-9 Hang Power Clean 155/105 RX+ 185/125
-9 Front Squats MRX 115/75
-9 S2O
-9cal Row or A Bike or 54 Doubles

Post total time minus 5 minutes rest to responses.

DSC_0961

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

33 thoughts on “February 26, 2018”

  1. Strength: Hang Power Clean-Front Squat-S2O
    3 @ 55
    3 @ 55
    2 @65
    2 @ 75
    1 @ 85
    1 @ 95
    1 @ 100

    WOD MRx
    1. 3:08
    2. 3:08
    3. 2:44

    Finish time: 14:00 – 5:00 rest = 9:00

  2. Cluster
    Hang Power Clean-Front Squat-S2O
    3 @85
    3 @105
    2 @125
    1 @135
    1 @145
    1 @145 (stayed lighter to work on split jerk)

    WOD rx’d w/DU’s
    1. 1:45
    2. 2:20
    3. 2:17
    Total time=11:22-5:00 rest=6:22

  3. Two extremely awesome and consistent CFJers. Love it B and Pete, way to push each other.
    A = 3 for 115 – 2 for 135 – 1 for 155 failed jerk at 165

    B = WOD 14:34 -5min = 9:34 MRX with Doubles (picked dubs, since we rowed o 18.1)
    Fell apart on the 3rd round, I can tell I have been doing more pacing and the sprint sets flat out zapped me by the 3rd round. Hurt so good.

  4. Strength: did hpc+fs (tweaked shoulder in 18.1)

    95-155-175-185-205 or something like that maybe 225 at the end

    WOD rx:

    10:29 – 5:00 = 5:29

    Thought the AB would be faster, instantly figured out that the bike was a mistake on the 12 cals, oh well. Quads thoroughly destroyed.

  5. Strength:
    Sets of 3’s @ 95#
    Sets of 2’s @ 115#
    Sets of 1’s @ 135#

    …got activated!

    WOD MRx
    Total time was 13:57 – 5:00 = 8:57

    Round of 15’s: 2:52
    Round of 12’s: 3:02
    Round of 9’s: 3:03

    Fun class!!

  6. Strength: HPC + FS + S2O
    Sets of 3’s @ 95#
    Sets of 2’s @ 115#
    Sets of 1’s @ 135#

    WOD MRx with row
    Total time was 11:18
    11:18 – 5:00 = 6:18

  7. 3 @65
    3 @85
    2 @105
    2@115
    1 @120
    1 @125
    1 @130 very ugly, not sure that I locked out…

    WOD rx’d w/DU’s
    1. 2:19
    2. 4:39
    3. 4:35
    Total time=11:33, hopefully my math is right

  8. Cluster
    Hang Power Clean-Front Squat-S2O
    2 sets w/ 3 @135
    2 sets w/ 2 @155
    2 sets w/ 1 @ 185

    WOD rx’d w/ row
    1. 2:00
    2. 2:28
    3. 2:27
    Total time:11:55-5:00 rest =6:55

  9. Cluster complex w/push jerk
    3@135
    3@185
    2@205
    2@205
    1@225
    1@245
    1@265 (pr for my push jerk)

    Wod RX’D w/AB
    10:47-5:00=5:47

  10. 3s @ 125
    3s @ 135
    2s @ 145
    2s @ 155
    1 @ 165
    1 @ 175 (failed jerk) – tried again
    1 @ 175 PR!! Thanks Nicole 🙂

    WOD : RX
    65# – 2:05
    95# – 1:51
    105# – 1:45
    Total=5:41

  11. Cluster HPC/FS/S2O

    3 x 3, 95/105/115
    2 x 2, 125/135
    1 x 3, 145/155

    WOD rx w DU
    15 @ 3:28 rest 3 min
    12 @ 13:30 rest 2 min
    9 @ 18:30

  12. Pre workout- 50ghd sit-ups

    Strength e2:30

    2X: 3 Hang power clean@135#
    3 Front Squat
    3 Push press

    2X: 2 hpc@ 155
    2 fs
    2 pp

    3X: 1,1,1 @165#
    1,1,1 @175#
    1,1,1@185#

    WOD Rx with row:
    2:55, 9:55, 15:45
    15:45-5:00=10:45

  13. Hang Power Clean to Front Squat to Push Jerk
    3 @ 75-85-95
    2 @ 105-115
    1 @ 125-140 (5# pr for hpc)

    Wod masters rx with rowing
    15:59

  14. 2×3 HPC+FS+S2OH – 135-155
    2×2 HPC+FS+S2OH – 185-205
    3×1 HPC+FS+S2OH – 225-235-245
    *
    WOD rx – 12:21-5:00=7:21 dubs/row/dubs(26)&row(5)
    2:04+2:22+2:55

  15. 30 min easy run

    Strength: 135/155/175

    WOD: 1st rd RX/ 2nd & 3rd rds @115 – knee pain on front squats, shut em down early

  16. Strength:
    3@135,155
    2@ 185, 205
    1@ 255, 275(f), 280(f) all thrusters out of the squat
    WOD RX assault bike, DU, DU
    10:36-5:00 = 5:36

  17. Strength
    3 HPC to 3 FS to 3 S20: 135#, 155#
    2 HPC to 2 FS to 2 S20: 185#, 205#
    1 HPC to 1 FS to 1 S20: 225#, 245#, 275#

    WOD RX+

    12:32-5:00=7:32

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