March 12, 2018

Monday 180312

15min AMRAP:

-21 KBS 55/35# RX+ 70/55# MRX 45/25#
– 5 Burpee Box Jumps
-15 Ring Dips MRX Bar Dips or Parallette Dip Push-ups
-10 Box Jumps
– 9 HSPU RX+ 4/2″ Deficit

Post rounds and reps to responses.

Samantha

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

34 thoughts on “March 12, 2018”

  1. Bench press
    10@185
    7@205
    4@235
    2@250

    WOD: 55#, 24”, hspu, dips (ring 1st rnd, bar)
    2 rounds + 2 box jumps

    50 ghd sit-ups
    1min high plank
    1min low plank

  2. Bench
    10 @ 85#
    7 @ 100#
    4@ 110#
    2 @ 125#
    Wod
    21 KB w/ 35#
    5 BBJ’s
    8 full range of motion (deep) dips
    10 BJ’s
    9 HSPU’s w/ ab mats
    3 rds + 7 KBs

  3. THIS IS THE BEST!!!!!!!!! berry good photography at his finest. bunionectomy has got nothing on you! haha get it girlll

  4. Bench Press
    10@105
    7@125
    4@135
    2@150

    WOD w/35#KB, ring dips, Strict 2″ deficit HSPU’s
    4rds+17KB
    All core and grip development completed
    used 15# plates for carry and 55#KB’s for farmers carry

  5. Bench
    up to 2 @ 185#

    WOD MRX (45# KBs, step-ups 20″, banded dips (green), strict press #30lb db)

    3rds + 2 burpee box step-ups

    great noon class!

  6. Bench Press with Nicole:)
    10@95
    7@115
    4@125
    2@135

    WOD as rx’d
    2 rounds + 8 ring dips I think…

    Some Core Development

  7. Samantha is tearing it up and even catching air! (good pic capture cuz) She does not mess around when it’s 3-2-1-GO! Way to throw down this am CFJ (SWOLE).

    Bench = 95-125-145-165lbs
    WOD Scaled
    -21 KBS 53lb
    -5 Burpee Box Jumps 24″
    -15 Parallette Dip Push-Ups
    -10 Box Jumps 24″
    -9 DumbBell Incline Bench Press 40lbs
    = 3+17
    Core/Grip = Complete

  8. Pre-Workout
    18.3 AKA 14 Long Minutes of DU attempts
    30
    Thanks, Breck for enduring that!

    Strength
    10@75
    7@85
    4@95
    2@105

    WOD with 35# KB, step-ups, parallette dips, and 20# seated push press
    4 rounds even

  9. Strength:
    10@155
    7@205
    4@235
    2@247

    Wod Rx:
    4+13 kbs

    Core&Grip Development complete w/35lb plates & 96lb KB’s

  10. Strength:
    10@155
    7@205
    4@235
    2@247

    Wod Rx:
    4+13 kbs

    Core&Grip Development complete w/35lb plates & 96lb KB’s.

  11. Dumbbell bench:
    10@55; 7@65; 4@75; 2@80
    *
    WOD scaled: modified the box height to 20” & step-ups; did kipping ring dips; did 3 wall walks in place of HSPU

    2 rounds + 1 wall walk

  12. Bench up to 4@205

    Wod RX’D 4 rounds+ 49 reps(8 BJ)

    45lb 100m plate carry
    96lb KB farmers carry
    Low plank hold

  13. Bench Press
    10@155-7@185-4@205-2@225-2@245

    15 min amrap
    21 kb swings
    5 burpee box jumps
    15 ring dips
    10 box jumps
    9 HSPU
    – 3rds + 41 (15 dips)
    Ring Dips went to singles after the first round. Effects of 18.3

  14. Strength
    10@125
    7@140
    4@160
    2@170

    WOD w/ banded ring dips (9-10-9 reps; blue band) and 1 Ab mat w/5# plate for HSPUs
    2 rounds + 9 banded ring dips

    Tabata Abs
    Plate pinch w/ green 25# plates
    Farmer carries w/70#KBs
    1 min high plank hold
    1 min low plank hold

    Thank you Meredith for pushing me on the plate pinch and farmer carry to do more weight LOL

  15. LA Fitness Houston, TX

    10×10 Strict Close Grip Seated Row: 90#-135#
    10×10 Strict Bar Dips
    10×10 Leg Press Machine: 315# (the equivalent to about 135# with a barbell)
    7×10 Pec Fly Machine: ~80#

  16. Bench:
    10@ 135
    7@ 155
    4@ 175
    2@ 195

    Wod: 55# KB, 24″ box, bar dips w/ red band, HSPU w/two ab mats
    2rds + 12 dips

  17. Bench Press
    10 @ 225#
    7 @ 255#
    4 @ 305#
    2@ 335# (slight assist from David on second rep)

    WOD RX’d (or so I thought, I don’t think i did 21 KBS each round–thought it was 15)
    3 Rounds plus 7 Ring Dips

  18. Strength:
    5 Strict pull ups
    10 Jumping jacks
    15 Air squats
    7 EMOM

    Wod RX:
    4 Rounds + 29 reps (3 ring dips)

    Core and Grip Development

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