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.
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
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
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
Complex
2 sets of 3reps- 65#,75#
2 sets of 2 reps- 85#,95#
3 sets of 1 rep- 105#, 115#,120#
Wod rx’d
17:02-5:00=12:02
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.
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.
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!!
HPC + FS + S2O
3 @ 115, 135
2 @ 165, 185
1 @ 205, 215, 225
WOD as rx’d with row
12:51 – 5:00 = 7:51
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
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
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
Cluster Complex:
3 @ 135
2 @ 165
1 @ 185
1 @ 215
1 @ 225
WOD as Rx:
13:45
Complex
95-125-165-165-195-195-195
—
Wod. MRx
10:03
—
4 minute abs
Complex
95-125-165-165-195-195-195
—
Wod
95#, 115#, 135#
11:50 – 5:00 = 6:50
—
Meredith Ab session!!
Complex up to 145#
Wod rx
10:02-5:00(rest)= 5:02
Ab circle
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
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
All Row for WOD
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
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
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
-5:00 rest = 10:59
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
Strength
3 @135
3 @155
2 @175
2 @185
1 @205
1 @215
1 @225
Wod Mrx with dubs
Time=
3:12
Sorry hit submit in my o2 deprived state
Second round of 12’s 3:00
Third round of 9’s 3:47
Total=14:59-5:00=9:59
WOD mrx
Strength up to 95#
12:26-5:00= 7:26
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
Strength
3@135
2@155
1@185
1@205
1@225 (f)
Wod rx with dubs
1, 1:53
2, 2:55
3, 3:02
Total 12:50-5:00=7:50
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
Strength:
45
55
60 (just did two) already removed weights when Joan told me we
had another one!)
WOD w/35#, 45#, 50#
17:10 – 5 = 12:10
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
*Rowed
Cluster up to 95#
WOD w/ Rows
75#,75#, 95#
12:29
(Back is still not 100%)
Hpc/fs/s2o complex
135,155,185
WOD
Rx 18:18