Tuesday, December 17, 2019

5 RFT: 
-5 Cleans 95/65 RX+ 135/95 MRX 75/55
-5 Burpee Box Jumps
Rest 3min Add or Lower Weight
5 RFT:
-5 Cleans 135/95 RX+ 165/115 MRX 95/65
-10 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
*Athletes choice on which 5 RFT to start*

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

27 thoughts on “Tuesday, December 17, 2019”

  1. Jeremy Fullingim

    Strength: Power Clean & Bench alternating sets
    PC: 6@135; 4@165; 2@185; 1@185
    BP: 18, 12, 6, 3 reps – used 135
    *
    WOD rxd: 11:40
    1st – Did 5 PC / 10 BJ : 4:42
    2nd – Did 5 PC / 5 Burpee BJ : 7:42-11:40

  2. Bench- 18@135, 12@155, 6@185, 3@205
    PC (all touch and go) 6@135, 4@185, 2@205, 1@225

    Wod RX- 10:20
    Wod 2 first- 3:52
    Wod 1- 3:28

  3. Strength
    Completed with 65# DBs for bench and 135# PC

    wod with 20” box
    135# and 10 step ups = 3:54
    95# and 5 burpee stepups total finish time = 10:25 ( 3:31)

  4. Power Clean: Up to 1@255
    Squat Clean: Up to 1@305 (20# PR; 285 since 11/15/2019)

    WOD Rx in order written:
    1) 6:50
    2) 2 rounds + 6 reps

  5. Power Clean: Up to 1 @ 155# (PR for me)
    Bench Press up to 105#

    WOD Rx in order written:
    1) 4:59
    2) 4:59 (finished at 12:58 )

  6. Awesome job on that PR Sabrina!!

    Bench 18-12-6-3 @ 55-60-70-80
    Power Clean 6-4-2-1 @ 75-85-105-115

    1st – WOD 2 w/65#, 18″ step-ups = 3:18
    2nd – WOD 1 w/55#, 18″ burpee box step ups = 4:56

  7. Power Cleans – 95-105-115-125
    Bench Press – 75-85-95-115

    WOD with step-ups and 65/95
    Total time: 11:02-3=8:02
    1. 4:02
    2. 4:00

  8. Strength & Conditioning – another breck special
    -bench press & ski erg
    -cleans & bike
    …was gross

    WOD – Rx
    1st wod (135#/BJ’s): – 5:24
    2nd wod (95#/BBJ’s) – 4:24

    Total time: 12:48 – 3:00 rest = 9:48

    …pretty Jamie finished this wod, ran an errand in Catoosa and was back before I was done! Great job, jaimers 🙂

  9. Bench- 18@125, 12@135, 6@145, 3@185
    PC 6@135, 4@155, 2@175, 1@185

    Modified Box Jumps to 30″ Step Ups – Resting Foot Injury
    WOD 1 95# 5:21

    WOD 2 135# 6:19

  10. Bench- 18@135, 12@155, 4@185, 3@185
    PC 6@135, 4@135, 2@155, 1@155
    *10 GHDs after each

    WOD – Rx
    1st wod (135#/BJ’s): – 6:08
    2nd wod (95#/BBJ’s) – 4:32

  11. Strength: Power Clean & Bench alternating sets
    PC: 6@185, 4@205#, 2@225#, 1@245#
    Bench: 18@185#, 11@205#, 6@215#, 3@225#

    WOD
    As Rx’d
    1: WOD#2=2:36
    2: WOD#1=3:05
    Total time with rest=8:41

  12. BP: 65-75-95-115…something like that
    PC: 115-125-135-145
    Wod rx
    95#/BJ- 2:30
    65#/burp BJ- 3:14
    Finished at 8:44
    Thanks Ryan! I’d have been done after your ‘warmup’!

  13. Strength
    Power Clean 95; 105; 115; 135
    Bench 75; 95; 105; 115

    WOD
    5 RFT 4:50
    95lb power clean
    10 box step ups

    5 RFT 4:35
    65lb power clean
    5 burp box step ups

  14. Bench
    115-155-205
    Power clean TNG
    6@205 4@255 2@275 1@305 1@305
    Wod RX+
    135/BBJ
    2:50
    165/BJ
    4:05
    Total time 9:55-3:00-6:55

  15. Strength
    Bench- 18×75#, 12×95#, 6×105#, 3×115#
    PC- TNG- 6x 95#, 4×115#, 2×135#, 1×155#

    WOD RX
    WOD 1 (BJ)- 3:20
    WOD 2(BBJ) – 3:16
    Total- 9:36

    Awesome job on your PR, Sabrina!

  16. Bench- 18@115, 12@135, 6@155, 3@205
    PC 6@135, 4@165, 2@185, 1@205

    WOD RX+
    WOD 2: 6:01
    WOD 1: 4:53
    Total time: 13:54-3:00=10:54

  17. Strength Alternating Sets
    PC 6@115, 4@135, 2@155 and 1@175
    Bench 18@105, 12@115, 6@135 and 3@155

    WODs Rx
    PC and box jumps 4:09
    PC and burpee box jump 3:37
    10:46-3 rest= 7:46

    Tabata abs

  18. Bench- 18@95, 12@115, 6@125, 3@145
    PC 6@95, 4@115, 2@145, 1@165

    WOD RX
    WOD 1: 4:46
    WOD 2: 6:12
    Total time: 13:58-3:00=10:58

  19. Strength
    PC 6@185
    Bench 18@115
    PC 4@225
    Bench 12@165
    Pc 2@245
    Bench 5@205
    PC 1@265 second attempt
    Bench 3@205

    WOD RX + 185# first
    Total time 13:11

  20. Bench – 18,12,6,3 w/45,55,65(only 3), 65
    PC -6,4,2,1 w/45,55,60,70

    WOD w/box set ups: (20″ box, 55#) 5:09
    WOD w/burpee step ups, 20″ box, 45# 6:01

    Total time 14:10 – 3:00 = 11:10

    Congratulations Sabrina on your PR!111

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