March 14, 2018

Wednesday 180314

For Time: 
-9 Squat Clean & Jerks 155/105 RX+ 185/125 MRX 115/75
-9 Muscle-Ups or 9 Burpee C2B Pull-Ups
-15 Power Clean & Jerks
-15 C2B Pull-Ups
-21 Hang Power Clean & Jerks
-21 Pull-Ups

Post time to responses.

DSC_0158

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

30 thoughts on “March 14, 2018”

  1. Pre workout 50ghd sit-ups

    Strength e2:30
    5 front squat @185#
    5 squat clean and jerk @135#
    3 fs @ 205#
    3 power clean and jerk @155#
    2 front squat @ 205#
    2 Hang cleans and jerk @155#

    WOD w/ 115#, burpee c2b, c2b, pu
    12:51

    Post workout
    1min high plank with push-up every 5s

  2. Strength:
    FS (5-3-2): 185-205-225
    PC&J: 5@155
    SC&J: 3@175
    SC&J: 2@205

    WOD w/burpee PLU instead of MU (Rx otherwise):
    11:52

  3. Strength
    FS (5-3-2) 115-125-135
    5 PC + Jerk 105#
    3 Sq Cl + Jerk 115#
    2 HPC + Jerk 115#
    Wod w/ 95#, Burp pull-ups instead of MU’s
    13:26

  4. Strength: Every 2:30
    FS 5 @ 225#
    PC 5 @185#
    FS 3 @ 255#
    SC 3@ 225#
    FS 2@ 285#
    HPC 2@ 225#

    WOD RX+ w/ Burpee Pullups
    11:39

  5. Strength
    5 FS @ 85
    5 Power clean & jerk @ 105
    3 FS @ 105
    3 squat clean & jerk @ 85
    2 FS @ 105
    2 HPC @ 85

    Wod with 75# and bar mu’s
    12:53

  6. All S2O was either Push Press or Thruster due to knee
    5 FS @ 245
    5 PC&J @ 185
    3 FS @ 275
    3 SC&J @ 205
    2 FS @ 305 (pr for 2, and also where I died for the day)
    2 HPC&J @ 155

    WOD with 155 and burpee pull-ups
    DNF – did 1 HPC&J and moved on and finished the 21 pull-ups

  7. Hannah “Oklahoma” is demonstrating how to make that KettleBell dance and do tricks. Solid and locked out! Oklahoma STRONG

    Way to turn up the heat today CFJ. Rocking some C&Js.

    Did Back Squat 205 for 5 – 235 for 3 – 255 for 2 Trying to match Danny’s Front Squats.
    All C& J Sets at 115lbs
    WOD MRX = 10:21 That one makes you think about some things???

  8. Front squats & clean and jerk variations. Stayed with #95 for FS and clean & jerks except last set of 2 did with 155
    *
    WOD as rxd (chose burpee pull-ups) : 12:39
    +
    Did post core work

  9. Strength..pulled my neck on first jerk I did at 85# so stayed light in strength
    5 Front squats 5@115
    5 power Clean and jerks@105
    3 front squats@125
    3 squat clean and jerks@115
    2 hang power clean and jerk@115#

    WOD rx’d w/ring MUs
    9:55
    Core work completed

  10. Strength worked up to double FS @365 and 1 hang clean jerk 295 missed jerk
    Wod RX with ring muscle ups
    8:46

  11. 5 front squats@275
    5 power clean and jerk@165
    3 front squats@305
    3 squat clean and jerk@185
    2 front squats@335
    2 hang clean and jerk@205

    Wod RX’D w/Ring MU
    9:55 all ring,pull up,and C2B unbroken

  12. Strength
    5 FS @ 205
    5 PC and jerk @ 135
    3 FS @ 230
    3 SC and jerk @ 175
    2 FS @ 275
    2 HPC and jerk @
    Wod Mrx weight ring muscle ups
    Time=11:40

  13. Marissa Dvorak

    FS 5 @ 165
    PC&J 5 @ 125
    FS 3 @ 180
    SC&J 3 @ 150
    FS 1 @ 190- stuck halfway up 2nd. Insert eyeroll here
    HPC&J 2 @ 160

    WOD RX: BMU – 10:39
    Why are C2B so harddddd?! 🙁

    Beautiful day out. Good job everyone 🙂

  14. Strength
    5 FS@155
    5 PC&J@105
    3 FS@175
    3 SqC&J@125
    2 FS@185
    2 HPC@135

    WOD w/burpee pull-ups and worked on C2B so it was kind of a combo with pull-ups but feel like I got better at them

    13:23

    Tabata Abs

  15. Scaled WOD with 55# – burpee banded pull ups, ring rows and then banded pull ups again. 9:33

    (Probably could have used one band but still used two 🙁 )

  16. FS to 255#
    CJ to 195#

    Finally got my first ring muscle up today, thanks to Nicole’s coaching! Ended up spends ing the WOD working on them and managed to get 4 by the end of class! Thanks Nicole and everyone who has helped me finally get one!

  17. LA Fitness Houston, TX

    Close Grip Bench Press: 10 reps E2MOM
    135-175-155-135-125-115-115-105-105-115

    Weighted Calf Raises: 10 reps E2MOM
    45-90-70-70-70-70

    Clean Grip High Pulls: 10 reps E2MOM
    95-75-75-65-65

  18. Strength:
    5 front squats@275
    5 power clean and jerk@165
    3 front squats@305
    3 squat clean and jerk@185
    2 front squats@335
    2 hang clean and jerk@205

    Wod RX’D w/Ring MU
    10:28 all ring,pull up,and C2B unbroken

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