21-18-15-12-9 rep rounds for time of:
Kettlebell swings 55/35# Rx+ 70/55# MRX 45/25#
T2B or GHD sit-ups or Med ball sit-ups 20/14#
Bar dips Rx+Ring Dips MRX banded bar dips or parallettes or push-ups
21-18-15-12-9 rep rounds for time of:
Kettlebell swings 55/35# Rx+ 70/55# MRX 45/25#
T2B or GHD sit-ups or Med ball sit-ups 20/14#
Bar dips Rx+Ring Dips MRX banded bar dips or parallettes or push-ups
2k row: 7:19
*
WOD: KBS/T2B/bar dips
19:40
2k Row: 7:49
WOD w/GHD
17:22
2k row – 8:58
WOD w/ GHD’s and push-ups
13:27
4K bike
5:51
Wod rx* KB TTB Ring dip
14:30
Conditioning: 1600m run
Time: 7:42
WOD: Rx’d with GHD situps
Time: 15:05
Came back at 11:00 for another round with Maddy. Paced her on 1 mile run and 125 pushups while she did the WOD.
Maddy:
1 mile run – Time: 9:50
WOD: scaled with 10# KB, sit-ups (no wb), and pushups from knees. 12, 9, 7, 5, 5.
Time: 6:41
Awesome to see everyone doing the hero WOD for SGT Craig Johnson today. Thanks for all that you do for our community Chris B!!
Thanks Chris!
Run: 8:03
WOD 25#, TTB, Bar dip
15:12
2000 meter row – 9:49.7
2:27.4 avg 500/m
WOD
35# kb
14# med ball
red and green band for dips
24:25
7 mile run
–
1 mile run – paced jamie in for 7:59!!
–
Wod Rx +
Kbs/ghds/ring dips
12:24
–
Part of the hero wod sgnt Craig Johnson.
Thank you for your service!
15 rounds just not the 3.23 mile
36:06
2 k row = 7:39
Wod RX’d
Alternated med ball sit-ups and ttb
= 14:55
WOD in honor of Craig Johnson
1:11:15
1600m run
Time: 6:55 (beat Dee!) fun race Dee!
—
WOD: Rx’d* 55#/med ball sit-ups/Ring Dips
13:25
Craig Johnston hero WOD
63:23
Mile run 7:59, thanks to G for the encouragement!
Wod rx- t2b, bar dips
14:52
“Sgt. Craig Johnson” hero Wod- 13 rounds of 400m Row for the 3.23 miles. 95# barbell
67:20
Thank you to everyone who joined in that misery! Not an easy workout to say the least and you all jumped in without hesitation. Proud to be a part of the CFJ community.
Sgt. Craig Johnson” hero Wod- 13 rounds of 400m Row for the 3.23 miles. 95# barbell
66:20
Tough WOD. Worth the pain!!
Thank you Sgt Johnson for your ultimate sacrifice!
Thank you Chris for asking me to be apart of this.
Sgt Craig Johnson WOD
Modified with 5 bike cals for dubs, reg burpees
Rowed 13 rds x 400 m, pull-ups
= 67:50
Thank you for your service
Sargent Johnson Hero WOD
Accumulate 3.23 miles (alternated run and row before each round)
15 rounds
3 devil press 35#
3 back squats 80# (1/2 BW)
3 HSPUs
3 DL 80#
3 burpees
3 power cleans 80#
3 box jumps 20”
19 DUs
1:32:11 (all unbroken)
That was hot, sweaty and an honor to be able to complete in honor of our fallen TPD hero.
Kari Pearce Power Abs