Monday, December 30, 2019

CFJ Holiday Schedule:

Monday, December 306:30pm class is canceled 

Tuesday, December 31 (New Years Eve)6:00am, 7:30am & 9:00am 

Wednesday, January 1 (New Years Day)6:00am, 7:30am & 9:00am 

“Mixed Messages” by DB
5min AMRAP:
-5 Sqt Clean 135/95 RX+165/115 MRX 95/65
-10 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
Rest 2min
5min AMRAP:
-5 Thrusters 135/95 RX+165/115 MRX 95/65
-10 HSPU MRX Barbell Push-Ups

20 thoughts on “Monday, December 30, 2019”

  1. Jeremy Fullingim

    Strength: Back squat & front squat from floor
    7BS, 6FS, 5BS, 4FS- used 135
    3BS, 2FS, 1BS, 1FS- used 165
    *
    WOD w/ modifications
    1st AMRAP: 5 squat cleans (135), 10 box step-ups:
    – 4 rounds
    2nd AMRAP: 5 thrusters (135), 10 BB push-ups:
    – 3 rounds + 2 thrusters

  2. Back Squats from the rack Front squats cleaned from floor
    7 BS @315
    6 FS @225
    5 BS @345
    4 FS @275
    3 BS @365
    2 FS @305
    1 BS @395
    1 Squat Clean into 1 Front Squat @325
    Wod RX+
    1st amrap
    4 rounds
    2nd amrap
    3 rounds + 7 HSPU
    Reps unbroken on both

  3. Back Squats from the rack Front squats cleaned from floor
    7 BS @265
    6 FS @225
    5 BS @295
    1 FS @275
    1 BS @315
    1 FS @275
    0 BS @345
    Wod RX
    1. 5 rounds plus 3 squat cleans
    2. 3 rounds + 5 thrusters (HSPU were miserable)

  4. Strength- all from the floor
    7 BS@135
    6 FS@135
    5 BS@155
    4 FS@155
    3 BS@185
    2 FS@185
    1 BS@205
    1 FS@205
    Wod RX-
    1) Thruster/HSPU- 2+12 reps. What Stephen said about HSPU
    2) SC’s/ Box Jumps- 3+14 reps (1 box jump shy of 4 rounds)

  5. Strength 65-65-85-85-95-95-105-105

    WOD in reverse order
    2. w/55# & reg push up = 4 rds + 5 thrusters
    1. w/65# & 18” step ups = 4 rds even

  6. Strength:
    7 BS @135#
    7 FS @135#
    5 BS @165#
    5 FS @165#
    6 BS @185#
    4 FS @185#
    Failed to clean 205#

    WOD RX: in order
    3 rds + 5 SC
    2 rds + 1 Thruster

  7. -my wife baked these unbelievable chocolate covered peanut butter balls for Christmas
    -I ate them on Christmas, and have had a few of these heaven balls every day thereafter
    -my first time back in the gym since eating them
    -today was not good

    🙂

  8. Front Squat: Up to 305#
    Back Squat: Up to 325#

    Modified MRx due to wrist issues
    2) 4 rounds + 11 reps (Front Squats & Strict HSPUs)
    1) 2 rounds (Squat Cleans & 24″ Box Jumps)

    Pause Front Squat (3sec): 1@230, 1@255
    Back Squat: 3@255, 3@255, 3@275
    Box Squat: 3@395, 3@395, 3@395
    Clean Grip Deadlift w/3sec Lowering: 2@320, 2@320, 2@355

  9. Strength- all from the floor
    7 BS@135
    6 FS@135
    5 BS@165
    4 FS@165
    3 BS@185
    2 FS@205
    1 BS@215(f)
    1 FS@215
    Wod RX-
    1) SC’s/ Box Jumps- 3+1 squat clean
    2) Thruster/HSPU- 1 + 7hspu

  10. Back Squats from the rack and front squats cleaned from floor
    7 BS @185
    6 FS @95
    5 BS @225
    4 FS @135
    3 BS @240
    2 FS @185
    1 BS @255
    1 FS @205

    WOD 1 RX: 3+4 squat cleans
    WOD 2 RX: 3+1 thruster

  11. Strength from the floor
    95-105-125-135

    WOD Rx
    SC/Box Jumps: 4 + 3 SC
    Thruster/HSPU: 2 even (HSPUs were tough for me, happy to get through 2 sets of them)

    Tabata abs

  12. Mod strength:
    E2MOM
    10 cal bike sub :30
    3 strict PU/push-up/dip with 5 sec negative
    Mod WOD:
    5 HPC 55#
    10 box step ups
    4 rounds
    5 strict HC & Press 55#
    10 HSPU
    3 rounds + 5 HC&P

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