March 21, 2018

Wednesday 180321

“30/30 Chipper” by DB
30sec work – 30sec rest – 30 work – 30 rest
2 sets of 30sec work each exercise
For Total Reps:
-OH Plate Lunges (alt/stationary) 45/35lbs MRX 35/15
-Double-Unders
-Muscle-Ups (ring or bar) MRX C2B
-OHS
-HSPU
-Front Squats
-Over Bar Burpees
-Knees to Elbow
-S2O
-Row or A Bike for cals
-Russian KBS
-GHD Hip Extensions
Score is total reps from all exercises
*Athletes Choice on Order of Exercises*
Loads = 95/65 RX+ 115/75 MRX 75/55
KBs = 55/35# RX+ 70/55# MRX 45/25#

Post score to responses.

Breck (Open 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

17 thoughts on “March 21, 2018”

  1. OH lunge 15# – 12, 12
    HSPU 2 abmat – 9, 9
    Double unders – 25, 20 (first d/u since surgery!)
    Fr Squat – 8, 9
    C2B plu – 6, 6
    K2E – 7, 7
    OB Burpee – 5, 5
    OHS 55# – 7, 7
    S2O – 12, 12
    Hip Ext – 11, 13
    R KBS 25# – 18, 18
    Row cal – 5, 6

    Total reps: 249

  2. Wod rx
    OH lunges 12/12=24
    Weighted jump rope DU’s 15/18=33
    Ring muscle ups 5/3=8
    OHS 10/10=20
    HSPU’s strict 10/10=20
    FS 8/8=16
    Barbell burpees 6/6=12
    K2E 12/12=24
    S2O 14/14=28
    Row cals 5/6=11
    Russian KBS 14/14=28
    Hip ext. 19/19=38

  3. Hip extension: 17, 14
    Single arm db ohs (25#): 10 each arm
    Ring rows: 11, 10
    Double unders: 3, 1 – still a work in progress
    Russian kbs (35#) : 7, 10
    Row for cal: 5, 6
    KB goblet squats (35#): 7, 10
    Seated db strict press (25#): 10, 7
    25 sec low plank hold each round for burpees
    Hanging knee raises: 5, 7
    Single arm db overhead lunges (25#): 10 right arm, 8 left arm
    DB S2O (25#): 10, 11

    185 total reps + 50 sec low plank hold

  4. Wod rx
    Lunges 37
    Dubs 91
    MUs 5
    OHS 31
    HSPUs 27
    Front squat 28
    Burpees 20
    K2E 30
    S20 30
    Row 18
    KBs 37
    Hip extension 45
    Total 399

  5. Hip Ext 13/13
    Assault Bike 9/8
    Double thigh tap 20/20
    Pull-up 8/8
    Paralette Dip 15/15
    Strict Press 25# DBs 9/8
    GHD 11/11
    Burpee over bar 6/6
    Knees to elbows (mostly) 6/8
    S2O 65# 16/10
    Row 7/9
    KBS 35# 17/17

    Total 270

  6. Lunges: 40
    Dubs: 111
    Ring mu: 1, bar mu: 2, strict ring pull-up: 4
    OHS w/ 20# WB to 20” box: 33
    Box HSPU: 16
    Front squat w/ 20# WB: 38
    Cal Bike: 25
    Hollow hold 2x 30 sec
    Push-ups: 30
    Cal bike: 22
    Ring row: 22
    Superman: 56

  7. Wod as RX’D in written format with Ring MU/AB
    396 reps

    Then:
    5 rounds NFT (you go I go w/justin)
    1 rope climb
    5 push ups
    10 box jumps 24”
    Wearing 20lb weighted vest

  8. Wod Rx:
    368 reps

    One set of the bike was stuck on 0

    5 rounds w/20lb vest of:

    -1 rope climb
    -5 push-ups
    -10 box jumps.

  9. Drop in @ crossfit Telluride – 8,750 ft.

    4 rds: 15 T2B 15 jumping squats (95#) 15 BBPU
    Time: 14:02

    Went hypoxic after 2 rds

  10. WOD rx’d in order written…wasn’t the best strategy
    Lunges 20/21=41
    Dubs 39 (missed twice)/55=94
    MUs 7/5=12
    OHS 15/15=30
    HSPUs (strict) 20/13=33
    Front squat 10/11=21
    Burpees 12/12=24
    K2E 10/10=20
    S20 25/15=40
    Assault Bike=6/6=12
    KBs 17/18=35
    Hip extensions 20/18=38
    Total=400 reps

  11. Wod

    Lunges 22
    Dubs 52
    C2B 17
    OHS 15
    Row 15
    Front squat 15
    Burpees 10
    K2E 24
    S20 19
    HSPU 7
    KBs 18
    Hip extension 24

    Total 238

  12. LA Fitness Houston, TX

    Strengths: E3MOM
    Bench Press: 10@170, 7@195, 4@225, 2@235
    Shoulder Press: 10@115, 7@135, 3@150, 1@160

    5 Rounds:
    500m Row
    30sec Rest
    100 Recovery Row

    ROMWOD

  13. All sorts of scales on this WOD:
    OHS 22 (bar only)
    Ring Rows 27
    HSPU 11 (3 ab mats…this is a work in progress!)
    Front Squats 26 (45#)
    Burpees 27
    K2E 14
    S2O 25 (45#)
    Row 14
    KBS 33
    Supermans in place of hip extension 22
    Lunges 24 (15#)
    Singles in place of DU 120
    Total = 362 reps

  14. “30/30 Chipper” by DB
    30sec work – 30sec rest – 30 work – 30 rest
    2 sets of 30sec work each exercise:

    For Total Reps:
    – OH Plate Lunges (45#) – 12 | 14
    – Double-Unders – 65 | 65
    – Chest 2 Bar – 10 | 10
    – Back Squats – 11 |12
    – Wall Climbs – 3 | 4
    – Front Squats – 10 | 11
    – Over Bar Burpees – 10 | 10
    – Toes 2 Bar – 12 | 12
    – S2O – 12 | 16
    – A Bike for cals – 10 | 12
    – Russian KBS (70#) – 15 | 16
    – GHD Sit-ups – 12 | 12

    Total – 376

  15. 5 rounds of:
    20 cal row
    Max DU

    OHS complex
    2-2-2
    Back rack press, snatch balance, OHS
    95-115-135-155-175

    WOD RX/ with ring MU in order
    377 total reps

  16. OH Plate Lunges(45#) – 8/9
    Dubs – 4/5(work in progress)
    C2B/PU – 6/7
    OHS (95#) – 7/5
    HSPU (with an abmat) – 3/2(work in progress)
    Front Squats (95#) – 8/7
    Over bar Burpees – 7/8
    Knees to Elbows – 6/6
    S2O (95#) – 5/7
    Russian KBS (55#) – 15/15
    Hip Ext – 12/10
    Rows for Cal – 5
    Total Reps=176

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