Friday, November 15, 2019

3min Ascending AMRAP:
-5 Russian KBS 24/16kgs RX+32/24 MRX 20/12
-1 Burpee (1″ jumps clap OH)
-10 Rus KBS
-2 Burpee; 15-3; 20-4; 25-5;…
REST 3min
3min Ascending AMRAP:
-5 Hang Power Clean 95/65 RX+ 115/75
-5 Barbell Push-Ups MRX 75/55
-6 HPC
-6 Push-Ups; 7-7; 8-8; 9-9;…
REST 3min
3min Ascending AMRAP:
-5cal Row or A-Bike
-5 Squat Cleans
-6cal Row
-6 Sqt Cleans; 7-7; 8-8; 9-9;…
*Athletes Choice on order of AMRAPs*

**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.

13 thoughts on “Friday, November 15, 2019”

  1. HPC:
    Doubles-135-165-165
    Singles-225-245-255(f)
    SC:
    Doubles-185×3
    Singles-255-265(f x 2)
    WOD Rx’d
    Bike cals/SC: Finished 7s
    HPC/BBPU: Finished 9s
    RKBS/Burpees: 10/25 RKBS

  2. Jeremy Fullingim

    Doubles: HPC: 95/115/135; SC: 135/155/175
    Singles: HPC: 175/185/195; SC: 205/205/205
    *
    WOD rxd
    1st AMRAP: R.KBS & Burpees
    Completed ascending 4 rds + 25 R.KBS/0 burpees
    2nd AMRAP: HPC & BB push-ups
    Completed ascending 6 rounds + 11 HPC/1 BB push-up
    3rd AMRAP: Cal row & squat clean
    Completed ascending 3 rounds + 8 cal row/0 SC

  3. Hang Power Clean: 2@135, 2@135, 2@135, 1@225, 1@255, 1@285 (11# PR; 274 since 8/14/2019), 0@300
    Squat Clean: 2@135, 2@135, 2@135, 1@255, 0@285, 1@285 (18# PR; 267 since 8/10/2019)

    WOD Rx: Reverse order
    3) 2 rounds
    2) 4 rounds + 4-5 reps
    1) 3 rounds + 15 reps

  4. Samantha Kuplicki

    HPC:
    Doubles-135×3
    Singles-155-165-176
    SC:
    Doubles-135×3
    Singles-practiced bar mu
    WOD Rx’d
    Bike cals/SC: Finished 7/7 cams
    HPC/BBPU: Finished 3/9 PU
    RKBS/Burpees: 12/20 KB w 55#

  5. Doubles: HPC: 65-75-75 SC: 85-85-85
    Singles: HPC: 85-95-105 SC: 105-110-115

    WOD in order as written
    1 – MRx = 4 rds + 10 of 25 kbs
    2 – 55# & reg push ups = 4 rds + 6 of 9 HPC
    3 – MRx = 2 rds + 4 of 7 cal row

  6. HPC:
    Doubles-165
    Singles-205
    SC:
    Doubles-185
    Singles-215
    WOD RX+
    Bike cals/SC: 2+2
    HPC/BBPU: Finished 5+1
    RKBS/Burpees: 4+4

  7. Doubles-
    HPC- 185 x3
    SC- 185×3
    Singles-
    HPC-205, 225×2
    SC- 205, 225×2
    Wod- Rx in order as written
    1) 4 rounds +18 reps (13/25 kB swings)
    2) 7 rounds + 4 reps (4/12 hang cleans)
    3) 3 rounds

  8. Hang power clean doubles
    225-225-225
    Hang power clean singles
    275-275-275
    Squat clean doubles TNG
    275-275-275
    Squat clean singles
    305-325 failed 345
    Wod RX+

  9. HPC doubles- 185
    Squat clean doubles- 185
    HPC singles- 225, 245, 255
    Squat clean singles- 225,245, failed 265
    WOD Rx+
    Kettle bell- 4 rounds 4 swings
    Squat cleans- 3 rounds 2 calories
    Hang clean- 6 rounds 7 cleans

  10. HPC 185×2 3
    S.C. 215×2 3
    HPC 215×1
    S.C. 215,225,235
    KB & Burpees 4 rds
    HPC & BB push ups 4 rds + 8 cleans
    Row & Squat cleans 4 rds

  11. Doubles
    HPC: 105-115-115
    SC: 125-125-135
    Singles
    HPC: 145-165-180
    SC: 145-155-165
    WOD Rx (tip down)
    1. 25/25 RKBS
    2. 5/11 BBPUs
    3. 1/7 SC

    Tabata Abs

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