For Time:
-50 HSPU MRX 2/4″ Rise or 10 Wall Walks
-50cal Row or A Bike or Ski Erg
-50 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-50 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18″
-50cal Row or A Bike or Ski Erg
-50 S2O 95/65 RX+ 115/75 MRX 75/55
**The CFJ Winter Apparel line continues! The ORDER FORM will close on Tuesday Nov. 19th at 11:59pm, so be sure to get your order in before its too late. The orders will be available for pick-up starting on Friday Dec, 6th from the gym.
Strength-
Split jerk pause 115 for first 5 emom @2 reps
135 and 155 for 5 emom @1 rep
Wod-
1 Ab mat for Hspu but Rx on the rest.
20:56
Split Jerks: 2@185, 2@185, 2@185, 2@185, 2@185 (didn’t realize we had to pause at the split too)
Split Jerks w/both pauses: 1@205, 1@235, 0@255 (successful Power Clean)
WOD:
50 Strict HSPUs
50cal SkiErg
50 WBs
50 30″ Step-Ups
10cal Bike
Back Squat: 2@255
Stage Snatch: 1@139, 1@139, 1@139
Pause SJ:
Doubles @ 135
Singles @ 185
WOD Rx’d (bike cals, step ups)
23:24
Strength w/55# for doubles, 75# singles
WOD MRx 24:18*
*HSPU were all no-reps – head about 1” from target
Strength-
Split jerk pause 165 for first 5 emom @2 reps
185 for 5 emom @1 rep
Wod RX’d w/ row and step ups
15:34
Split jerk: used 95# for all
*
WOD rxd: wall walks, cal row, step-ups
17:24
Strength
Up to 205
Wod rx
17:35
Turkey Mtn
4.2 mile hike w/20# pack
1:56:21
2.3 miles before crossfit
Strength
Split jerk pause 115# for first 5 emom @2 reps
145# for 5 emom @1 rep
Wod rx except did 80 pushups instead of 50 HSPU’s
19:41
Strength:
Sets of 2 @ 115
Sets of 1 @ 165
WOD Rx: bike/row, step-ups
20:22
Hit a wall on HSPU.
Strength
2reps EMOM 5 min 95# split jerk with pause at dip and top
1 rep EMOM 5 min 135# pause at dip and top
WOD RX with row and step ups
18:29
Split jerk power clean from ground
2 every EMOM
135-165-165-185-185
1 EMOM
225-245-245-275-275
Wod RX’D W/Bike for Both Cals
16:13
Strength
Up to 205
—
Wod. Rx’d. (Wall walks/rows)
16:50
Got ther late so just did a couple lifts on strength @195#
WOD Rx w/strict hspu
23:14
Pause Split jerk power clean from ground
2 every EMOM
Up to 175
1 EMOM
up to 205
Wod RX’D straight through with row and step ups
17:09
Pause split jerks
5 rounds @ 95lbs
5 rounds @ 115lbs
WOD
25 reps X 2
24:57
RX
65lbs/step ups/HSPU w/ 2ab mats
95 (3), 115 (3), 125 (2), 135, 145
WOD RX row: 18:40
Pause push jerks:
55,55,65,65,65,
65,65,70,70,65
Tried for 5 sets of 10
WOD w.10# ball to 9 ft target, cal rows, seated dumbbell press with 15# dumbbells,
1st rd 55# S2O, remainder 2 with 45#
3 rds + 10 seated press, 10 cal row, 10 wallballs, 10 steppes and 9 cal row
WOD
As Rx’d with Strict HSPU’s, Box Jumps and Rows
Time: 17:59