Monday, May 20, 2019

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!

12min AMRAP:
-12/10 Barbell Push-Ups
-9 Power Snatch 95/65 RX+115/75 MRX75/55 
-6 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18

27 thoughts on “Monday, May 20, 2019”

  1. Snatch Push Press + Snatch Balance: 155/155/155

    WOD Rx+ w/Step-Ups: 2 rounds + 6 reps
    Focused on technique over intensity. Turns out naval means belly button.

    Power Clean + 2 Front Squats: 179/179/179
    Back Squat: 8@259, 8@259, 8@259

  2. Chadwick Warren

    Bench
    7@200
    5@215
    7@200
    4@225
    1@245
    2@225
    Good work nick and chase couldn’t hang
    Wod RX+
    7 rounds + 12 Barbell Pushups

  3. Bench
    7@215, 5@230, 7@215, 4@245, 1@260 (f 2nd rep), 4@185

    WOD as rx’d
    8 rounds + 1 barbell push-up

  4. Strength Bench
    75lbs – 115lbs

    WOD
    10 bb push up
    9 power snatch @ 65lbs
    6 box jump @ 20’

    5 rounds + 15 reps

  5. Bench with 70 # dbs x 10 each round, 5 strict pull-ups

    Wod with 115# but did CNJ
    Stepups
    7 rds + 1 CNJ

  6. Strength: Bench
    185-200-185-200-205-220-205
    failed second rep of 2 and 4th rep of 4

    Wod. Rx’d.
    7 rounds + 2 Snatch

  7. Bench Press
    7@150
    5@160
    7@150
    4@170 (only got 3)
    2@180 (only got 1)
    4@170 (only got 3)

    WOD Rx’d (box jumps first round then all stepups)
    8 rounds + 7 power snatch

    Abs

  8. Home WOD
    BS: 10@95, 5@95 w/ 3 sec hold at bottom, 8@115, 6 @135, 4 @ 165, 2 @ 185
    50 Push Ups
    20 min EMOM: min 1 50 dubs unbroken, min 2 200m row (1:50/500m)

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