March 19, 2018

Monday 180319

6min AMRAP:
-Row 500m, Run 500 or A Bike 1.2km
Then Max Rounds of:
-12 WallBalls 20/14lbs 10/9 MRX 20/10 9′
-6 SDHP 95/65 RX+ 115/75 MRX 75/55
Rest 3min
4min AMRAP:
-Row 300m, Run 300 or A Bike 0.7km
Then Max Rounds of:
-8 Hang Power Snatch
-4 T2B
Rest 2min/Add wt
2min AMRAP:
-Row 100m Run 100 or A Bike 0.3km
-4 Deadlifts 185/125 RX+ 225/155 MRX 155/105
-4 Box Jumps 24/20″ RX+ 30/24 MRX 20/18′

Post results to responses.

DSC_0223

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

21 thoughts on “March 19, 2018”

  1. Light BS, focus on toes forward
    10@105
    7@115
    4@125
    2@155

    Wod mostly rx w runs, 125# DL
    #1 2+ 4 WB
    #2 2 rds
    #3 1+ 1 DL

  2. Back Squat
    10@225, 7@265, 4@300, 2 @315

    WOD as rx’d with rows
    4 rounds
    2 rounds + 8 HPS
    100m (had to go outside, did 8 DL and 8 step ups after time)

  3. Thanks for working out with me Shan! 🙂

    Light on BS
    10@ 65
    7@ 95
    4@ 115
    2@ 145

    WOD as Rx’d (row, run, run)
    4 Rnds + 6 WB
    3 Rnds + 1 HPS
    1 Rnd + 1 DL

  4. Back Squats with Mr. Connor
    10 @ 135#
    7 @ 165#
    4 @ 185#
    2 @ 205#

    WOD (1st Round was Rx – 95# SDHP); 2nd & 3rd WOD’s were MRx

    1st Wod – 3rds (row)
    2nd Wod – 3rds (row)
    3rd Wod – 2rds + 30m run (runs)

    great class!

  5. Emom bike cals & push-ups
    1-3: 10 cals / 10 push-ups
    4&5: 8/8
    Rested 6th min
    7-9: 8/8

    That hurt

    Mod wod
    6min AMRAP
    1.2k bike buy-in, then max rounds of
    6 push-ups
    6 ring rows

    6 rds even

    Rest 3 min
    4min AMRAP
    .7k bike buy-in, then max rounds of
    4 strict ring dips
    4 strict pull-ups

    3 rds even

    Rest 2 min
    2min AMRAP
    .3k bike
    4 strict c2b
    Max reps alternating box step ups 20” box

    8 step-ups

  6. Subbed box squats. 18” :02 pause. Knee has been killing me and these help.
    10@185-7@225-4@255-2@275-2@305
    *
    WOD 1 -4rds + 12 wall balls
    WOD 2 -3rds + 8 hang Power Snatch
    WOD 3 -2 rds + 48m

  7. Strength:
    10@275
    7@315
    4@355
    1@405 (20lb Pr)

    Wod Rx w/30lb ball:

    Wod 1: 4+5 wbs
    Wod 2: 4 rounds I thinklol
    Wod 3: 2 rounds

  8. LA Fitness Houston, TX

    Strength: Deadlift (without belt)
    10@225
    7@265
    4@300
    2@320

    21-15-9
    Strict Bar Dips
    Push Ups
    7:45

    50 Unanchored Sit-Ups

  9. Back Squat
    10@155
    7@185
    4@205
    3@205
    Not on my percentages but that’s what the knees would do today

    WOD Rx’d all rowing
    4 rds + 12 WB
    3 rds + 1 HPS
    1 rd + 4 DL

    Tabata Abs

  10. Back Squats (went light today)
    10 w/65#
    7 w/75#
    4 w/85#
    2 w/95#

    WOD w/10# ball to 9 ft target, 17″ box step ups, 45# HPC, knee raises,
    75# DL with all runs

    2 rds + 6 wall balls
    1 rd + 6 HPC
    1 rd + 100M run, 4 deadlifts

  11. Back squats:
    10@305
    7@ 335
    4@ 385
    2@ 410

    WOD RX’d
    4 rounds + 12 wall balls (started to repeat 1.2k assault bike)
    4 rounds + 8 HpS
    4 rounds + 3 box Jumps (didn’t repeat 100m row)

  12. No back squat because of knee
    4 x 1:30 min assault bike/1:30 rest
    68 total calories

    WOD with row and 65# PP subbed for WB
    3 rounds
    1 round
    2 rounds + 28 cals

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