March 13, 2108

Tuesday 180313

10min AMRAP:
-10 WallBalls 20/14 10′ MRX 20/10 9′
-10 T2B or 10 Anchored WallBall Sit-Ups
**Catch = start with and at the top/start of every minute complete 5 Deadlifts**
-5 Deadlifts 225/155 RX+ 275/185 MRX 185/125

Post rounds and reps to responses.

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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

29 thoughts on “March 13, 2108”

  1. Did reverse grip deadlifts
    Warmup (the real WOD)
    Row/DL e3mom
    1:54/7@65
    1:58/5@95
    2:01/3@125
    2:03/1@145

    WOD w 95 reverse grip
    Think I did 4 rounds of WB? It was terrible and I don’t remember

  2. E3MOM- alternating 500 m row sprint & DL (used 225 for all DL)
    1: row- 1:35; 7 DL
    2: row – 1:37; 5 DL
    3: row – 1:38; 3 DL
    4: row- 1:40; 1 DL
    *
    WOD as rx – #225 DL; T2B
    4 rounds + 3 WB

  3. Pre workout 50ghd sit-ups
    E3mom
    500m row (1:46)
    7@200#
    500m row (1:47)
    5@235#
    500m row (1:51)
    3@270#
    500m row (1:50)
    1@300#

    WOD 225#, 20#, 10’, wb sit-ups
    2 sit-ups short of 4 rnds

  4. E3MOM
    7 Deadlifts @ 315#
    500m Row-1:47
    5 Deadlifts @ 365#
    500m Row-1:43
    3 Deadlifts @ 415#
    500m Row-1:43
    1 Deadlift @ 465#
    500m Row-1:42

    WOD Rx’d w/ T2B
    5 Rounds plus 9 WBs

  5. Strength/Wod
    500m=1:50.1
    7 DL @225
    500m=1:49.9
    5 DL @295
    500m=1:56.8
    3 DL @345
    500m=1:57.1
    1 DL @395
    Wod rx with T2B=4 rounds +10 WB’s

  6. Rows:
    1:32
    1:37
    1:36
    1:35

    DL built up to 225 single at 275

    WOD RX (wb situps)
    4 rounds (thought i was recovered from the rows, after the 2nd minute realized I was still demolished)

  7. WOD 1: *Goal was to stay under 1:50

    1:49 – 155# DL
    1:49 – 205# DL
    1:47 – 265# DL
    1:27 (400m) – rower acted funny on me – started working well into my 4th set so we decided to gut it out to 400m. My math side tells me at that pace I would have finished at 1:48.75 – 315# DL

    WOD 2: Mods (185# DLs; Bamboo V-ups)

    5rds + 4 WBs

    Thanks Nicole – great class!!

  8. Marissa Dvorak

    I hate rowing 🙂
    1st: 1:45
    2nd 1:49
    3rd 1:52
    4th 1:54

    7 @ 185
    5 @ 215
    3@ 245
    1 @ 280

    WOD: RX T2B: 7+18
    Went way better than expected!

  9. E3MOM
    500m row- 1:32.6
    7 DL@300
    500m row- 1:37.5
    5 DL@350
    500m row- 1:40.4 lost it here just couldn’t hang in there
    3 DL@405
    500m row- 1:37.7
    1 DL@450

    Wod RX+
    4 rounds+ 7 T2B

    Couldn’t get it together after the row and deadlift portion fun day though good job Matt and John on the strength

  10. Row-1:40
    Dead lift 7@225
    Row-1:40
    Deadlift 5@275
    Row-1:41
    Deadlift 3@315
    Row 1:36
    Deadlift 1@365
    Wod rx
    6+3 wallballs

  11. Row/DL
    All DLs with 225

    Row – 1:39.7
    Row – 1:43.0
    Row – 1:44.7
    Row – 1:45.3

    No idea on wod. I was so tired from the rows, brain didn’t work.

  12. Row/DL
    have no idea what row times were..forgot to actually keep track of those! wasn’t quite warmed up for actual % on DL’s
    7@135
    5@155
    3@185
    1@205
    WOD rx’d
    7rds+3WB

  13. WOD 1
    Row – 1:38.7 -> 7 DL@240
    Row – 1:41.4 -> 5 DL@280
    Row – 1:45.8 -> 3 DL@320
    Row – 1:45.2 -> 1 DL@360
    WOD RX – 5rds
    Turned it into an EMOM

  14. LA Fitness Houston, TX

    Shoulder Press: 10 reps E2MOM
    135-115-95-75-65-65-65-75-85-85

    Snatch Grip Deadlift: 10 reps E2MOM
    185-185-185-185-185-135-135

  15. Row/Deadlift:

    1:38/300
    1:42/350
    1:41/405
    1:49/450

    Wod Rx+ W/30lb ball:

    5+2wb’s

    Felt kind of nauseated going into this one. Row/DL didn’t help lol

  16. WOD 1
    1:48/210
    1:50.6/245
    1:50.3/280
    1:50.3/315 wasn’t sure it would leave the floor but it did!

    WOD 2 Rx w/ T2B
    4 rounds

    Tabata Abs

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