Monday 181217
“The Equalizer” by DB
For Time:
-18 Deads 175/115 RX+ 205/135 MRX 135/95
-9 Hang Power Cleans
-6 S2O
-200m Row or Run or 0.5km A-Bike
-12 Deads
-6 Hang Power Cleans
-3 S2O
-400m Row or Run or 1km A-Bike
-9 Deads
-3 Hang Power Cleans
-1 S2O
-600m Row or Run or 1.5km A-Bike
Post time to comments.
Join us Friday, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes will be canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!
CFJ Christmas Week Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday- regular class schedule.
S2O up to 145#
HPC up to 145#
DL up to 205#
Wod MRX w/ all rowing 10:24
S2O to 235#
HPC to 235# (f@255)
DL 3 sets of 2@315
WOD Rx+ (all rowing)
12:34
MRx, row
12:58
S2O – #205
HPC – #185
DL – #325
WOD – MRX 10:47
42/5’7″/173
Very sore from Masters Mania competition on Saturday.
Worked up to 205# on all strength
WOD
Rx+ with row
Time: 9:59
WOD mrx with rows
11:12
Strict press to 85
Light deadlifts
85 hpc (95 is my 1rm so far)
WOD with 75 lb since 95 is my max
All rows
9:08
RX’d with rows – heavy but wanted to see if I could do it.
15:53
Strength: 115-145-155
WOD RX all Rows: 8:37
PJ up to 255
HPC up to 225
DL up to 345
wod w/ 185, rows
13:06
Wod rx: 12:30
row-run-run
S2O-105
HPC-105
DL-135
WOD 85# all rows 8:34
S20 – 135
HPC – 135
DL – 175
WOD Mrx (all row) – 9:04
great job Miranda and Cindi – rock stars!!!
Oh Ryan! You are so sweet, but I went 10# below mrx lol
S20 – 135
HPC – 135
DL – 175
WOD Mrx (Run, Run, Row) – 10:39
Just built up to WOD weight for strength…extremely SORE from masters mania this weekend!
WOD rx’d w/all rowing
10:10
50 ghd sit-ups
Strength
Up to 195 s2o from floor
Up to 295 hpc (f 215)
5@215 deadlift
WOD Rx. Run, row, row
14:02
For S2O; HPC; DL – did 175 for each a few times
*
WOD as rx’d (all row): 11:55
Push Jerk
2@135-165, 1@185-205
Hang Power Clean
2@205-225, 1@245-265
Deadlift
2@295-315, 1@335-355
WOD rx w/ all row – 9:08
MRX with bike
= 8:13
Showed up an participated. Sore from the weekend.
Did some cleans
Did some DL
—-
Wod @ 95#
Run on all
Finished and felt better after
S2O 125
Hang Power Clean 145
Deadlift 205
WOD 12:00
115lbs
row all
HPC to 225
DL to 325
—
Wod. Rx weight / subbed S2O with GHD’s
All rows
10:01
S2O up to 135# (2 PP TO 2 Push Jerks)
Hang Power clean up to 155# for 2
Deadlift up to 245# for 3
WOD Rx w/ bike, Skierg and row
8:30
Abs at home (puppy got out again :/)
S2O – up to 70#
HPC – up to 70#
DL – up to 155#
WOD w/85# DL and 45# HPC and S2O and all rows
I didn’t write down my time and can’t remember.
I think it was 12:32 or 13:32
WOD RX+=8:13
All rows.
30 minute AMRAP:
10 cal assault bike
5 burpees
26 rounds