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.
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
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
Push Press: 7@185, 5@205, 3@225
Split Jerk: 2@185, 2@205, 1@225
WOD as rx’d
10:54
Push press 7-5-3-1 @ 55-65-75-80
Split jerk 2-2-1-1 @ 65-70-75-85
WOD w/55#
12:51
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
strength completed
wod rx (only done one rd cindy in first rd so did 3 next go around)
6:16
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
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!
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
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.
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
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
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)
7 PP@185
2 SJ@185
5 PP@205
2 SJ@225
3 PP@225
1 SJ@245
1 PP@225
1 SJ@275 f
Wod rx=11:37
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
Strength
PP 135,165,185,195
Jerk 185,195,205,225
Wod rx
7:33
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.
PP up to 145#
SJ up to 200#
Rxd
15:12
Push Press – 7,5,3,1 w/55#,65#,70#,75#
Push Jerk 2,2,1,1 same weights
WOD w/55#, knee push ups, jumping pull ups
15:14
Oh, and great picture of our fabulous Shannon!!
PP 7-5-3-1
85-95-105-115
SJ 2-2-1-1
115-125-135-145
Wod w/ 85# and strict pull-ups w/ the red band. 11:56
PP & split jerk up to 225
Wod RX
9:20
WOD w/ 115#:
8:56
15 min stationary bike
Stretching
3 Rounds:
Strict press x 10 65#
5 pull-ups
10 push-ups
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!!
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
PP – 7-5-3-1
95 – 115 – 135 – 135
SJ – 2-2-1-1
115-135-155-165(f)
wod w/115#
14:00
WOD with 85#
15:51
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