March 20, 2018

Tuesday 180320

“Mork and Mindy” by DB

3 RFT: 
-10 Ground to Overhead 135/95 RX+165/115 MRX 105/70
-2 rounds of 5 Pull-Ups, 10 Push-ups, 15 Air Squats

Post time to responses.

Compare to March 22, 2017.

Shannon (18.3)

Photo Credit: Chrissy Harrison

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

28 thoughts on “March 20, 2018”

  1. 7 push press: 155; 2 split jerk: 155
    5 PP: 165; 2 SJ: 165
    3 PP: 165; 1 SJ: 175
    1 PP: 185; 1 SJ: 185
    *
    WOD as rxd: 9:43

  2. 7 Push Press @185; 2 Split Jerk @225
    5 Push Press @205; 2 Split Jerk @255
    3 Push Press @225; 1 Split Jerk @275
    1 Push Press @245; 1 Split Jerk @300

    WOD
    As Rx’d
    Had to split up the last set of 10 G20 in 6-2-2; everything else unbroken.
    Time: 6:27

  3. Strength
    7 Push Press @115; 2 Split Jerk @125
    5 Push Press @125; 2 Split Jerk @135
    3 Push Press @135?;1 Split Jerk @145
    1 Push Press @145 1 Split Jerk @155
    WOD
    As rx’d
    6:54

  4. Strength:
    PP up to 145#
    SJ up to 165#

    WOD – MRx
    10:21

    Joan dominated per usual – thanks for pushing me.

    Great class, Nicole – thanks!

  5. Strength w/ Jess
    7 Push Press @105; 2 Split Jerk @125
    5 Push Press @115; 2 Split Jerk @135
    3 Push Press @125;1 Split Jerk @145
    1 Push Press @145; 1 Split Jerk @155
    WOD
    As rx’d
    7:29

  6. Crossfit Liverpool:

    Buy in:
    3rnds of
    10 kbs (55#)
    10 goblet squats
    10 hollow rocks
    50’ banded side step

    WOD:
    5 rnds for time
    30 kbs (55#)
    30 burpees
    30 wallball shots (20#, 10’)

    Time 47:00

    Post:
    15 ghd sit-ups
    Take ambien and conquer jet lag.

  7. Strength:
    Alternating between 1 min hang from rings, 1 min plank, 45 sec handstand hold
    Rest 30-45 secs between depending on focus

    Mod wod
    Subbed 20 cal bike for G2O
    Squat to a 20” box for air squats

    10:30

  8. Marissa Dvorak

    What a Strong & beautiful lady on the rings!

    With Steph:
    7 PP @ 115
    2 SP @ 130
    5 PP @ 130
    2 SP @ 145
    3 PP @ 140
    1 SP @ 155
    1 PP @ 150
    1 SP @ 170 – Fail 🙂

    WOD RX+ 115# : 8:29

  9. Strength:

    PP: 7@165/5@195/3@205/1@225
    SJ: 2@205/2@225/1@245:1@255

    Wod Rx:

    6:13
    Core & shoulder development complete

    Then:

    3 rounds of:

    -15 cal assault bike sprint
    -100m D-Ball Carrier w/80lb ball
    (You go I go workout with chad)

  10. Strength same as Justin

    Wod RX’D
    7:05
    Clean And Jerks unbroken each round the push ups not so much
    Core completed

    3 rounds
    15 cal bike
    100m Dball carry 80lbs

    Completed you go I go with Justin

  11. Push Press
    7@135-5@155-3@165-1@205(tie PR)
    ss w/
    Split Jerk
    2@190-2@205-1@220-1@245
    *
    WOD rx – 8:15, :02 slower than last year. Push ups kept me from sub 8:00.

  12. PP 7-5-3-1
    85-95-105-115
    SJ 2-2-1-1
    115-125-135-145
    WOD as rxd:
    9:33
    Felt tired, sore and old…but the pic makes me look fly!!

  13. 7 Push Press @185; 2 Split Jerk @205
    5 Push Press @205; 2 Split Jerk @225
    3 Push Press @255; 1 Split Jerk @275
    1 Push Press @265; 1 Split Jerk @285
    No misses

    WOD RX+ All snatches–strict pull-ups
    12:23

  14. Strength w/Marissa
    7 PP@115 & 2 SJ@130
    5 PP@130 & 2 SJ@145
    3 PP@140 & 1 SJ@155
    1 PP@150 & 1 SJ@170

    WOD Rx’d
    9:38

    Tabata abs, evil wheel & bottom up KB Press

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