Wednesday, March 25, 2020

With Weights & Equip.
  • Warm-Up

    • –  10 jumping jacks, 10 air squats, 10 push-ups, 20 mountain climbers, 10 v-ups or sit-ups,

    • –  To the end of your driveway/30 feet: Alt skip jumps, Frankenstein walks with toes to hands, flutter kicks and walking push-ups (just 1⁄2 way)

  • Strength

– Strict presses 5 sets x 4 1 1⁄2 reps (press to full lockout ; lower to eye

level; press to lockout lower to shoulder = 1 rep

  • 10 min AMARAP

    • –  5 HSPU MRX 2/4” rise (use towels)

    • –  10 HRPU or 15 HRPU if not doing HSPU

    • –  5 DB/KB strict press (whatever you got/ double the reps if needed)

    • –  20 S2O alternating DBs or KBs

    • –  100m run, 15 cal row (if you got one), 400 bike (an actual bike), or 20 bicycle crunches

  • Rest 2 minutes

  • For Time (4 Min cap

– The above AMRAP

Without Weights & Equip.

■ Warm-Up

  • –  10 jumping jacks, 10 air squats, 10 push-ups, 20 mountain climbers, 10 v-ups or sit-ups,

  • –  To the end of your driveway/30 feet: Alt skip jumps, Frankenstein walks with toes to hands, flutter kicks and walking push-ups (just 1⁄2 way)

    ■ Strength

  • –  Strict presses 5 sets x 8 1 1⁄2 reps (press to full lockout ; lower to eye

    level; press to lockout lower to shoulder = 1 rep

  • –  Lift odd objects: loaded suitcase, backpack full of books. Sand tubes fro Home Depot, anything around house that you can safely lift overhead

    ■ 10 min AMARAP

  • –  15 HSPU MRX 2/4” rise (use towels)

  • –  10 HRPU or 15 HRPU if not doing HSPU

  • –  5 odd object strict press (whatever you got/ double the reps if needed)

  • –  20 S2O alternating with your odd object

  • –  100m run, 15 cal row (if you got one), 400 bike (an actual bike), or 20 bicycle crunches

    ■ Rest 2 minutes

    ■ For Time (4 Min cap)

– The above AMRAP

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Note: Download GymNext Flex Timer on the App Store. Use it “Without External Display”. This is the same App we use at CFJ. For this WOD you can set an interval 10 minutes of work – 2 minutes of rest – 4 minutes of work.

18 thoughts on “Wednesday, March 25, 2020”

  1. Jessica Van De Wiele

    Strength with 25# DB
    WOD with 25# DB
    Had to do S2O alternating push press
    4 rounds + 5 HSPU
    &
    1:37 on round for time

  2. Warmup as written
    Strength 10-13-15-25-25
    WOD
    5” rise hspu, Strict press 15#, Alt s2o 25#, row

    10 min = 2 rds + 5 hspu
    4 min = 1 rd even

  3. For time

    50 burps
    50 KBS (53#)
    50 Goblet Squats
    50 weighted unanchored sit-ups (25# DB)
    50 KB Sumo DLHP
    50 Burps

    22:10

  4. Warmup as written
    Strength 5 sets of 10 (#15 DB

    WOD
    15 HRPU,
    10 Strict press 15# DBs,
    20 S2O 15# DBs
    200m run

    10 min = 3 rds

    1 rd of above = 2:30

  5. PICK YOUR POISON by DB
    Modified:
    -35 Thrusters @135—Split: 7:54
    Rest 3 min
    -1 Mile run—Split: 9:16
    Rest 3 min
    80 Pull-ups/8 Bar MU—Split: 9:00

    32:10

    *135# Thrusters are pretty heavy for me and the 40 knot headwind made the PU and MU challenging.

  6. I copied Chrissy & Steph…
    “Donny” w/155
    19:39

    100 sit-ups

    Kids are whining a lot during workouts so I’m going to need CFJ to reopen ASAP Everyone be safe! Let us know if anyone needs anything!

  7. 10 RFT:
    10 bench press @ 135
    250m row

    14:48 (unbroken)
    Bench press got tough last 2 rounds
    First workout in 7 days from back injury

  8. DL
    5×6, 3 sumo + 3 conventional
    185-235-255-285-305
    Group (>10) neighborhood walk. Odd object carry, switch every 400m.
    40# vest
    2×30# DB
    12# ball
    1×45# DB

  9. Jeremy Fullingim

    We (kids and me) did “Grace” then an intimed “Randy”
    – Grace rx: 3:10
    – Randy rx untimed

  10. Strength as written with 45# dB

    WOD with 45# dB
    15 HRPU
    6 strict press
    20 alt snatch
    100 m run
    3 rds

    Finisher round 2:27

  11. Strength: E2MOM for 10 minutes
    5×1 1/2 rep strict press (50# DB’s)

    WOD: 12 min. AMRAP
    5 HSPU
    10 HRPU
    5 Strict press (50# DB’s)
    20 G2O Alt. R&L w/ 50# DB
    200m run
    Score: 3 rounds + 15 (10 HRPU)
    Rest 2 min.
    1 RFT the above: 3:03

  12. This morning did Hero WOD Donny
    21-15-9-9-15-21 Deadlifts @155# and Burpees
    15:47 (a little wait for the barbell but not much)

    This afternoon
    Strict Press 5×4 1 1/2 @95#

    WOD w/65# (3rd rd was SP w/35# DBs and regular pushups) HSPUs and 100m RUN
    4 rounds + 4 HSPUs

    1 round in 1:28

    Tabata abs

    Garage wall was introduced to HSPUs!

  13. Strict press
    10@95, 7@115, 5@125,3@135, 1@145, 1@160(pr) 15@95
    Workout
    3 rounds
    25 KBS w/ 55# DB
    20 goblet squats w/ 55 DB
    15 over bar burpees
    10 S2O
    5 strict pull ups
    Time 14:15

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