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!
CF Jenks will be CLOSED on Monday May 27th Memorial Day.
13min AMRAP:
-13 Deadlifts 225/155lbs RX+ 255/175 MRX 185/115
-3 Over Bar Burpees
-1 Rope Climb
-13/11cal Row or A-Bike
DL
7-5-7 @ 255-285-255
4-2-4 @ 305-335-305
WOD Rx’d (bike)
4 rds
Snatch High Pull-Low Hang Snatch High Pull-Low Hang Power Snatch: 135/135/135/135/135
Power Clean: 2@185, 2@185, 2@185, 2@185
Tempo Front Squats: 2@205, 2@205, 2@205, 2@205, 2@205
Deadlift
7@315
5@335
7@315
4@355
2@375
4@355
Wod RX
5+5 deadlifts
Deads at 115, 145 and then 175…stayed there for all of the rest of the reps. Difficult to not hit my shins. Stitches not out too long and don’t want a repeat!
Lol
WOD with 50lb dumbbells for suitcase deads and 3 strict pull-ups for every rope climb:
4rds plus 10 suitcase deadlifts
Deadlift pyramid 7-5-7-4-2-4 @ 175-185-175-190-205-190
WOD MRx 4 rds+ 7 DL
No Strength
WOD
As Rx’d with Assault Bike
Rounds=5+2 Calories
DL
7-5-7 @ 175-195-175
4-2-4 @ 215-235-215
WOD Rx’d (row)
4+Rope climb
WOD: MRX
5 rounds + 1 DL
(3 rows / 2 bikes)
Strength w/ Mafille
WOD MRx (2 – 10′ Rope Climbs in place of 1 – 15′ Rope Climb)
6rds + 8 DLs
Thanks Breck
DL
7-5-7 @ 155-175-155
4-2-4 @ 185-205-205
WOD 175# (row)
4 rds
Strength Dead Lifts
175-225 lbs
WOD
155lbs/bike
4 rounds + 2 reps
Deadlifts
7@385
5@415
7@385
4@455
2@505
4@455
Wod RX+ W/265lbs and Assault Bike
5 rounds + 1 Rope Climb
WOD w/ 205#
6 rounds + 2 DL’s
Deadlifts
7@385
5@415
7@385
4@455
2@505
4@455
WOD RX+ assault bike
5 rounds +10 DL
Deadlifts
7@225
5@240
7@225
4@255
2@270
4@ 255
WOD 225#, descending rope climb 2 for1
3rds + 16
Strength:
Worked on C&J
—-
Wod RX
Participated.
I think 4 rounds plus 13 DL
Deadlift up to 130
WOD w/ 75# deadlift, 2 rope gr standing to floor ea rd
1 cal short fmof 4 rds