Tuesday 181218
12min AMRAP:
-6 T2B
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-6 Pull-Ups
-12 Thrusters 95/65 MRX 75/55
Post rounds and reps 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 Holiday Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday starts back our regular class schedule.
FS/BS
5/10 @ 215
4/8 @ 235
3/6 @ 255
WOD Rx’d:
4 rds + 4 T2B
No Strength
WOD
As Rx’d
Everything unbroken
Rounds=5+10 Wall Ball Shots
Strength: 5 FS/ 10 BS- 155; 4 FS/ 8 BS – 165; 3 FS/ 6 BS – 175
*
WOD rxd: 5 rounds (everything unbroken)
Strength
@145
@150
@155
Wod RX 4+19 love me some wall balls, NOT
50 ghd sit-ups
Strength
6 fs @185#
10 bs @ 185#
5 fs @ 195#
8 bs @ 195#
4 fs @ 205#
6 bs @ 205#
3 fs @ 215#
4 bs @ 215#
WOD Rx. 4 rnds even
this was all-around awful –
strength – FS up to 135# – BS up to 155#
WOD w/ 75# Thrusters, Bamboo V-ups (9 reps), PLU’s, 20# WBS
3rds + 5 WBs
awful!
Strength
FS 5@225-4@240-3@255
SS w/
BS 10@225-8@240-6@255
WOD rx – 5 + 11 reps
Strength:
FS/BS up to 225#
—
Wod RX
5rds + 6 PU
Strength:
FS/BS up to 175#
Wod RX:
4 rds + 15 reps
Strength:
55, 60,70
WOD w/10# ball to 9 ft, 35# bar, Knee raises, jumping pull ups
3 rds + 2 wall balls
Squats 185#
Wod RX
6+4 T2B
Squats..stayed lighter..legs still sore from weekend!
105-125-145
WOD rx’d
5rds+7 thrusters
5 FS@295 10 BS@295
4 FS@305 8 BS@305
3 FS@325 6 BS@325
Wod RX’D
5+3 pull-ups
Front squats and back squats w/ Jewel, somstrong lady!
165-180-190
WOD Rx
5 rounds + 6 pull ups (I’ve gotta learn to butterfly!)
Great job Shannon
Tabata abs me Jewel and Chrissy
15min AMRAP:
-6 T2B
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-6 Pull-Ups
-12 Power cleans (135#)
5 rounds + 9 wall balls
Front/back squats
145
165
185
WOD RXD
3+3 Wall ball shots
Strength
5 FS@295 10 BS@295
4 FS@305 8 BS@305
3 FS@325 6 BS@325
Wod Rx’d
6 rounds +2 T2B