Thursday 180412
Team WODs:
9min AMRAP:
-12 Alternating Thrusters 95/65 RX+ 115/75 MRX 75/55
-8 in Unison Barbell Push-Ups
-16 Partner Passing Wallball Sit-ups 20lbs
MRX 14lbs “anchors/DBs 2 foot apart”
REST 3min
6min AMRAP:
-12 Alternating Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55
-6 in Unison T2B
REST 2min
For Time:Â
-2000m Row & 2000m Run
**Athletes can work on row/run at same time to accumulate distance in any format they desire i.e. switch row/run every 400m for 4rds or every 800m for 2rds etc… Just have to get the 2000m
Haven’t attempted the WOD yet, but this picture ROCKS!! Also good day for some of you wanting to work team training to pair up and challenge each other with the alternating and synchronized reps.
Wod rx w/ Colby
1- 6rounds + 10thrusters
2- 7rounds
3- 9:00
Modified solo WOD (didn’t want to hold anyone back)
6 Shoulder Press w/115#
8 Barbell Pushups
8 GHDs
-Rest 3 minutes-
6 Hang Split Snatch w/115#
2 Ring MUs
-Rest 2 minutes-
5.0km Bike
Score: 5 rounds + 3 rounds + 10:58
Dad-daughter partner WOD:
Mix of Rx and scaled
1: 5 rds + 4 thrusters
2: 5 rds + 3 HPS
3: 4000 fun-filled meters 9:55
Partner w/ Karri
55# bar
10# WB
B.B. push ups from knees after a couple rounds
1: 4 rds + 8 B.B. push ups
2: 5 rds
3: 13:00 (total 3000m run, 1000m row – oops!)
Geaux Crossfit-Baton Rouge
17 min AMRAP:
6 C2B
10 DB Clean & Jerks
15 WBs
7 rounds plus 4 C2B
WOD as rxâd w/ the Birthday Girl!!
1) 6 rounds + 7 thrusters
2) 7 rounds + 4 hang power snatches
3) 11:43 (ran an extra 200 each accidentally, time was around 10:41ish coming in from first 200)
Great job Jess, you pushed me!
Partner WOD w/ my stronger, faster & better looking half.
1 – 4 rds + 6 wbsu
2 – 5 rds even
3 – 9:42
Partner wod RX w/ freakishly strong Max.
1 – 7rds
2 – 6rds + 12 HPS
3 – 9:57
Great Job Max! Slowed you down on the second WOD!
Partner wod RX w/ Nicole
1 â 6rds +9 thrusters
2 â 6rds + 3 TTB (I dropped to 75# after 3 rds)
3 â 10:14
Great Job Nicole! You carried me!
Partner with James Redfern (Thanks James!)
(MRX)
1 – 5rds + 9 Thrusters
2 – 6 rds
3 – 13:39 (I think)
WOD 1: 5 rnds + 8 push-ups
WOD 2: 5 rnds + 12 hps
Jim run 1200, row 600
Chad run 800, row 1400
10:20
50 ghd sit-ups
1 min high plank
1 min handstand hold
Team wod rx with Big John
9Min Amrap 6 rounds even
6min amrap 5+10snatches
2k run 2k row=11:02
Partner WOD with new member Charity!
MRX and TTR instead of TTB for me
5 rnds + 3 push ups
5 rounds even
Row 10:42 then run finished at
11:46
Great job Charity. Welcome to CFJ!
3 mile run
Mainsite Deadlifts
5×3
3@295
3@315
3@335
3@365
3@385
Wod RX+ w/Jim good job today man that was fun!!!
Tempo squats
3 sec Down 1 sec bottom then up
6@225
5@245
4@264
3@285
3@285
50 single arm(each arm) DB strict press w/20lb DB
WOD rx w/ Kait
WOD 1 – 5 +8 thruster
WOD 2 – 6 + 9 hps
WOD 3 – 9:37
Thanks Judy for being my partner:
Don’t remember # rounds or final run/row time, but we had fun!