May 23, 2018

Wednesday 180523

21-15-9 Reps For Time: 
-Deads BodyWeight / 75% RX+ 125% /100%
-Burpee Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-Pull-Ups RX+ C2B

Post time to comments.

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

25 thoughts on “May 23, 2018”

  1. Some days I don’t want to post…the pull-ups took me forever today.

    Deadlifts
    8@155
    7@165
    6@175
    5@185

    WOD with 120#, burpee step-ups, pull-ups
    19:57

  2. Strength
    DL 8 (145), 7 (175), 6 (205), 5 (235)
    Seated Box Jumps 5 each round going from 18″-> 24″ box

    WOD RX (dead lift weight 100#) 7:40

  3. 5am class
    Deadlifts
    8@125
    7@155
    6@165
    17”seated box jumps onto 24”
    WOD rx’d w/85#
    6:12

    9:30 class
    Triple 3’s
    3000m row
    300 du’s
    3 mile run
    51:50
    That was rough alone..row took forever (kept a 2:30 pace to not kill myself) and du’s were broke up too much but I’m happy with that time! Wanted to stop SO bad on that run but I never did!

  4. Deadlift 8@315, 7@335, 6@355 (skipped last set with hamstring cramps)
    Seated box jumps 4 x 5
    WOD as rx’d with 205#
    12:48

  5. 50 ghd sit-ups

    Strength: deadlift and seated box jumps
    8@235#, 8@30”
    7@255#, 8@30”+15# plate
    6@275#, 8@30”+15#
    4@305#, 8@30”+15#

    WOD Rx. 191#, 24” box, pull-ups
    14:05

    Ab circle

  6. Deadlift:
    8@355
    7@385
    6@415
    5@455
    Seated box jumps all sets of 5:
    30”box+1 red plate
    30”+2 red plate
    30”+2 red and 1 blue
    30”+2 red and 2 blue
    Wod Rx w/170 (body weight @ 167):
    4:57

  7. Deadlift w/Meredith
    8@245
    7@265
    6@285
    5@300
    So freaking proud of you Mere!!!! Way to push!

    WOD Rx (DL 130#)
    11:55
    Those burpee box jumps were not fun!

    Ab group

  8. Deadlift:
    8@315
    7@355
    6@385
    5@415
    Seated box jumps all sets of 5:
    30”box+2 red plate
    30”+2 red plate
    30”+2 red and 1 blue
    30”+2 red and 1 blue
    Wod Rx w/175
    6:29

  9. Strength: Snatch Grip Deadlifts
    20@95
    15@135
    10@185
    5@225
    5@275

    21-15-9
    Deadlifts w/185
    Pullups
    Time: 11:18 (includes 4 burpees which doesn’t make this any less humbling)

  10. Seated box jumps
    5@30-34-35.5-37
    Then hit some singles with spare time
    1@39-41-42.5-44
    DL
    8@280-7@300-6@320-5@340
    *
    WOD rx w/ 195
    -9:51

  11. Deadlift:
    8 w/115
    7 w/135
    6 w/145
    5 w/155

    Did box jumps to 17″ box (10 ea time)

    WOD w/85#, burpee box jumps to 17″ box, only 11 jumping pull ups rd 1 & 2

    Made it o 9 dead lifts and 3 burpee box jumps at time cap

  12. Strength:
    DL up to 325#
    Seated Bench
    8 reps up to 30” box with 3 15# plates


    Wod RX
    185# DL
    10:12
    Not great. Body felt Tired

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