Wednesday 181219
4min AMRAP:
-800m Run or Row or 2km A-Bike
-Max Reps Burpee Box Jump Overs 24/20″ RX+ Clear Whole Box MRX 20/18″
Rest 2min
3min AMRAP:
-600m Run or Row or 1.5km A-Bike
-Max Ring Dips RX+ Muscle-Up into MRX Bar
Rest 2min
2min AMRAP:
-400m Run or Row or 1km A-Bike
-Max Reps Burpee Box Jump Overs
Rest 2min
1min AMRAP:
-100m Run or Row or 0.3km A-Bike
-Max Push-Ups RX+ Feet on 20/12″ box
Post run times and total reps for each AMRAP 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.
BP:
7 @ 225
5 @ 245
2 @ 265
1 @ 285
1 @ 305
WOD w/bar dips, all running
Had about :30 at the end of each run
6 BBJ
14 dips
2 BBJ (and one spectacular crash)
28 pushups
Strength: Wide Grip Bench Press
7@205
4@235
2@250
1@260
0@280
WOD Rx+ w/Strict Ring Dips
Run + 4 Burpee Box Jump Over
Row + 10 Strict Ring Dips
Row + 1 Burpee Box Jump Over
Row + 26 Push Ups
Bench
7@185
5@215
2@235
1@245
1@260(PR)
Wod RX all runs
16 BBJ
20 ring dips
6 BBJ
28 push-ups
Total reps 70
Bench
7@275#
5@305#
2@325#
1@355#
1@377#
WOD RX’d w/ Bike
#1. 6 BBJO
#2. 9 Ring Dips
#3. 5 BBJO
#4. 21 Push Ups
BP up to 285
Wod+
3-3-1-17
BP up to 215#
WOD (scaled the runs to: 600m, 400m, 200m, & 100m – but I ran ’em all :))
1. 11 BBJO
2. 16 banded bar dips (red band)
3. 7 BBJO
4. 18 Push-ups
52 total reps! Great class – thanks Breck!
BP up to 235#
WOD (800m Run , 600m Run, 400m Row, & 100m Run)
1. 4 BBJO
2. 12 bar dips
3. 2 BBJO
4. 27 Push-ups
Total Reps = 45
Bench Press
7@145#
5@165#
2@175#
1@185#
1@195#
1@200# (5# PR)
WOD Rx all rowing and ring dips with red band
7 bar facing box jump overs
12 ring dips
5 bar facing box jump overs
23 push-ups
Abs
25 ghd sit-ups
Strength bench press e3mom
7@215
5@245
2@265
1@275
1f@295
WOD Rx all run
1. 6 burpee box jump over
2. 6 ring dips
3. 4 burpee box jump over
4. 26 pushups
Bench Press
7@125
5@135
2@145
1@155
1@165(f)..didn’t have it today!
WOD rx’d w/all runs
7 burpee box jump overs
16 ring dips
5 burpee box jump overs
36 push ups
Total=64 reps
7@185-5@215-2@235-1@255-1@275(w/ spot, so F)
WOD rx –
8-10-5-26
TOTAL – 49
Strength Bench Press
Up to 255#
—-
Wod RX all runs
14 BBJ
19 ring dips
7 BBJ
28 push-ups
Total 68
WOD with all runs
3 burpee box overs
3 bar dips
2 burpee box overs
20 push-ups
WOD (800m run , 600m row, 1k bike, & 100m SkiErg)
1. 4 BBJO
2. 20 parallete dips
3. 5 BBJO
4. 16 Push-ups
Bench Press
7@205#
5@235#
2@250#
1@265#
1@275#
WOD
As Rx’d all runs
1: 2:57-13 BBJO’s
2: 2:20-28 Ring Dips (unbroken)
3: 1:32-5 BBJO’s
4: :25-28 Push-ups
Total Reps=74