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
Bench:
7-5-7 @ 225-240-225
3×3 @ 255
WOD Rx’d:
6 + 11
Bench
7@200
5@215
7@200
4@225
2@245
Wod RX
8+12 push ups
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
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
Bench
7@275#
5@295#
7@275#
1@315#
1@335#
4@275#
WOD RX+
6 Rounds plus 6 PS
WOD: RX’d with 30″ box step ups
Finished 5 rounds by going over time cap a few seconds.
Bench
7@205
5@225
7@205
4@235
2@255
4@235
WOD
Rx+
7 Rounds + 7 Power Snatch
Bench
7@95
5@125
7@105
4@135
2@145
Wod rx 4 rds +10 barbell pushups
Bench
7@165
5@185
7@165
4@185
2@185
4@165
WOD
MRx
6 Rounds + 6 Barbell Push ups
Bench 7-5-7 @ 75-80-75
4 @85 2@90(F)
WOD MRx = 5 rds + 5 bbpush ups
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
Wod rx
7 + 9 BB pushups
Strength Bench Press
7@205
5@225
7@205
4@245
2@265
4@245
Wod mrx
Total=7 rounds even
Strength up to 285 i think
WOD RX+
7+13 (1 snatch)
Suuuure, we’ll call it 285. 🙂
Strength:
185
195
185
205
235
WOD Rx’d – 8 rounds even
Strength: bench press e230
7@225#
5@235#
7@225#
4@250#
2@260#
4@250#
WOD Rx+
4rnds + 12bbpu+5pc
Strength Bench
75lbs – 115lbs
WOD
10 bb push up
9 power snatch @ 65lbs
6 box jump @ 20’
5 rounds + 15 reps
RX 6 rounds +1 push-up
Bench with 70 # dbs x 10 each round, 5 strict pull-ups
–
Wod with 115# but did CNJ
Stepups
7 rds + 1 CNJ
170-185-170-190-205-190
—
Wod. Rx’d.
8 rounds + 1 Snatch
185-215-185-225×3-235×2-225×3
—
Wod. Rx’d.
7 Rounds + 1 Power Snatch
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
Rxd
5 rounds + 5 bb push-ups
Core development
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
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)
Bench
7@205
5@215
7@205
4@225
2@235
4@225
WOD as Rxd
5rds 10 push ups