Memorial Day, Monday, May 25th, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have a 6:00am, 7:30am, 9:00am and 10:30am class. Please sign up on Zen Planner to reserve your spot.
10-15-20-15-10 rep rounds for time of:
Wall Ball Shots 20/14” 10/9’ Rx+ 11’ MRX 20/10” 9’
T2B or GHD Sit-ups or Med Ball Sit-ups
Kettlebell Swings 55/35# Rx+ 70/55# MRX 45/25#
Box Jumps 24/20” Rx+30/24” MRX 20/18”
Row or Bike Calories
Strength: Bench Press
3@105 3@110 3@115 3@120 3@125
Wod RX w/row and med ball sit-ups
19:20
***19:50
Strength: Bench Press
Sets of 3@ 185-205-225-245-275
WOD RX* (box step-ups due to strained calf)
18:36
w/ row & T2B
Bench
3@225
3@225
3@235
3@245
2@260
Wod RX w/ row and T2B
15:23
Strength bench press
85/105/115/120/120 (got 2 on round 4 only got 1 on round 5) 130# is my 1RM so I felt good about that!
WOD 20:02
Wallballs
med ball sit-ups
KBS 35#
Box step ups 24”
Row
*120 is 1RM NOT 130
Home WOD
4rds for time
-400m run
-25 burps
18:37
…slow today
Modified Murph
1600 m row
10 rds of 10 pull-ups / 15 goblet squats 55#/ 20 pushups
1600 m row
= 46:36
Bench: 105#
WOD: 15 KBs Lunge Thrust, T2B
23:55
Strength bench press e2mom:
245#, 245#, 245#, 265#, 265#
WOD Rx w/wbs and row
26:48
14 muggy miles
Bench press
5 sets of 3 @135# (did this last night bc thought I would miss)
Then today did 5 sets of 130#
–
Wod as rxd (ghds)
17:46
Bench
3@225
3@235
3@245
3@255
2@260
Wod
As Rx’d
With Row and T2B
Everything unbroken
Time: 18:08
Workout with hubby
Bench
Me: up to 130
James: up to 310 (light weight )
WOD (went past time cap)
Me…..
10/15/20/15/10
14lb wallball shots
Wallball sit ups
35lb kbs/snatch
20’ box jump and half step ups
Row
James…..
10/10/10/10/10
20lb wallball shots
Wallball sit ups
55lb kbs
20’ box jumps and half step ups
Row
Proud of him! Power lifters can crossfit too
WOD rxd with GHD bike
31:10 🙁
Bench @135#
Made a fun little garage partner bday WOD
Buy in: 85 dubs/bar hops – each
Then
5 rounds – split as desired
23 KB Goblet Squats 55/35
23 KB Swings 55/35
230 m run
23 KB Goblet Alt Lunge
23 DB Push Ups
Then
Cash out: 35 burpees – each
Guys – 22:43
Girls – 26:39
Strength:
Bench 5X3 @ 135#
—
Wod RX w/ Rows
19:07
Bench was 185#
Whoops Tyler!
Did this Sunday
Bench: 5 sets of 3 @ 185
*
WOD: 23:09
WB, WB sit-ups, KBs, Box step-ups, assault bike cals