March 15, 2018

Thursday 180315

For Total Reps:
-0:00-5:00=800m Run, Max BB SDHP 95/65 RX+ 115/75 MRX 75/55 or KB SDHP
-5:00-7:00=Rest
-7:00-12:00=800m Run, Max HSPU or Max Handstand Walk (5’=1rep) or Wall Walks
-12:00-14:00=Rest
-14:00-19:00=800m Run, Max Hang Power Snatch or KBS Snatch (alt arms as needed) 55/35# Rx+70/55# MRX 45/25#
-19:00-21:00=Rest
-21:00-24:00=400m Run, Max SDHP
-24:00-26:00=Rest
-26:00-29:00=400m Run, Max HSPU or Max Handstand Walk (5’=1rep) or Wall Walks
-29:00-31:00=Rest
-31:00-34:00=400m, Max Hang Power Snatch or KBS Snatch (alt arms as needed)

Post total 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

10 thoughts on “March 15, 2018”

  1. WOD w/1 abmat for HSPU, 95#:

    SDHP: 35, 20
    HSPU (strict): 16, 14
    HPS: 20, 18

    Didn’t track the exact time on the runs; had about 1:20-1:25 remaining after each run.

    Total reps: 123

  2. WOD as rx’d w/barbell

    SDHP – 20/12
    Handstand Walk – 75ft/75ft (first 50 on both unbroken)
    Hang Power Snatch – 11/12

    Some Core

  3. WOD rx’d w/35# KB for SDHP and snatches and handstand walks
    SDHP 40/28
    HS walk 75’/82’?
    KB snatch 16/23
    Runs on new course (circling back around green cone)…times were slower today on this..seems longer than original course but it’s all good!
    Some core work completed!

  4. Wod Rx w/55lb Kb:

    1) 800m-3:07/51 sdhp
    2) 800m-3:07/down and half way back
    3) 800m-3:10/19 alternate snatches

    1) 400m-1:17/36 sdhp
    2) 400m-1:17/down and 3/4 way back
    3) 400m-1:22/20 alternating snatches

  5. Wod with all rows and 55lb KB snatches
    Sdhp=42
    Hanstand walk=100ft
    KB snatches=21
    Sdhp=30
    Handstand walk=100ft
    KB snatches=12

  6. Wod w/all rows, 20# kb sdhp, seated strict press w/20# dumbbells, 20# db hang power snatch (alternating arms every 5 reps)

    SDHP: 32, 28
    Strict Press: 20, 22
    HPS: 23, 25

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