Wednesday 180314
For Time:ย
-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.
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
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
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
Strength 5-3-2 ea @ 65-85-95
WOD w/65# & all Kipping plu
12:54
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 MUโs
13:26
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
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 muโs
12:53
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
Hannah โOklahomaโ is demonstrating how to make that KettleBell dance and do tricks. Solid and locked out! Oklahoma STRONG
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Way to turn up the heat today CFJ. Rocking some C&Js.
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Did Back Squat 205 for 5 โ 235 for 3 โ 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???
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
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 rxโd w/ring MUs
9:55
Core work completed
Strength worked up to double FS @365 and 1 hang clean jerk 295 missed jerk
Wod RX with ring muscle ups
8:46
Lifted with Meredith and Stephanie
WOD as rxโd except did bar MU 12:19
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 RXโD w/Ring MU
9:55 all ring,pull up,and C2B unbroken
Strength:
FS: 245-265-315
C&J: 155-185-205
WOD scaled (9 KB@96#, 15KB@70#, 21KB@55# for the MU/PU) c/j rx
9:15
Strength
FS: 185-215-235
CL&J: 155-175-195
โ
Wod. 115# / Ring MU
9:33
โ
Ab Circle
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
Garage
300 m row
50 push-ups
30 m row
3:21
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5 min rest
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25 cal bike
50 B squats 95#
25 cal bike
5:49
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?! ๐
Beautiful day out. Good job everyone ๐
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
Great job today, CFJ!
WOD as Rx’d w/ burpee C2B
11:39
Strength up to 115# x 3
WOD: w/ 95#
11:09
FS
155/5, 185/3, 205/2
SC&J (T&G)
135/5, 155/3, 185/2
MRX (115)
14:59
Strength
FS:135/155/185
C&J: 115/135/155
WOD: 115#/burp pull-ups/pull-ups
12:18
21,000 meters rowed today
Set PR on 2k and 3k
2k – 9:50.7
3k – 14:48.3
Strength
FS: 185-215-235
CL&J: 155-175-195
โ
Wod. 115# / Ring MU
9:43
โ
Abโs By Meredith
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 ๐ )
FS to 255#
CJ to 195#
Finally got my first ring muscle up today, thanks to Nicoleโs 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!
Front Squat
5@135#
3@185#
2@235#
Power Clean & Jerk
5@135#
3@155#
2@185#
WOD
As Rx’d with Ring MU’s
Time: 9:12
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
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 RXโD w/Ring MU
10:28 all ring,pull up,and C2B unbroken