Wednesday, December 30, 2020

The 6:30pm class is canceled this evening.

5 Rounds for time of: 
50’ Handstand Walk or 100’ Bear Crawl
20/16 Calorie Bike or Row
10 Ring or Bar Dips MRX Banded or Parallettes

CFJ Holiday Schedule:

Wednesday, December 306:30pm class is canceled 

Thursday, December 31 (New Years Eve)8:00am & 9:30am

Friday, January 1 (New Years Day)8:00am & 9:30am

28 thoughts on “Wednesday, December 30, 2020”

  1. Jessica Van De Wiele

    WOD
    Round 1/3/5
    50’ HS walk
    16 Bike cals
    10 Bar dips w/ band
    Round 2/4
    50’ HS walk
    16 row cals
    10 bar dip w/ band

    *round 1-3 made HSwalk round 4/5 got 1/2 way and finished with bear crawl. My arms were shot

  2. Max unbroken HSW: 50 ft (fell when trying to turn), then tried again and got 48 ft
    Max AB cal: 22
    Max ring dips: 21

    Wod as rxd
    HSW- AB cal- ring dips
    16:19
    Fun one! Bike was def the hardest

  3. 1 Min: Max Distance HS Walk=100′ (turn around at 50′ and fell on turn at 100′)
    3 Min Rest
    1 Min: Max Calorie Assault Bike=29
    3 Min Rest
    1 Min: Max set of Ring Dips=25

    WOD
    As Rx’d with HS Wallks & Strict Ring Dips
    Everything unbroken
    Time: 15:32

  4. Strength/Skills:
    1 set max HSW: 86 feet
    1 minute max Cals AA Bike: 30.07
    1 set max Ring Dips: 30

    WOD Rx:
    HSW/ AA Bike/ Ring Dips
    18:54

  5. Strength/Skills:
    Strict HSPU – 10 (Rested 15 secs did 5 more)
    Max Cals Bike – 30
    Ring dips kipping – 20
    __
    Wod Rx bear Crawl, AAB and Ring Dips
    17:13

  6. Strength /skills
    Max hspu = 19
    Max bike cals = 29
    Max ring dips = strict 13

    Wod
    I did 10ish feet then remaining 90’ was bear crawl
    Bike cals and bar dips
    = 19:33
    Fun Wod

  7. 1 min max set HSPU (strict) – 12
    1 min max cal row – 22
    1 min max bar dips (strict) – 31

    Wod- 100ft. bear crawl, Row, Bar dips
    15:40

  8. HS Walk – 36’
    MU into ring dips – 10, then I just stopped
    AAB cals – 48

    This was a mistake. Do not do this in this order. Do NOT do the assault bike last. Do NOT do the assault bike last.

    Wod:
    It took me 18 minutes to do 2 rounds after sitting on satan’s tricycle.

  9. Strength/Skills:
    1 set max HSW: 12 ft
    1 minute max Cals AA Bike: 23.74 (I’m counting every damn calorie…to the fraction )
    1 set max strict Ring Dips: 5

    WOD
    25 ft HSW/ AA Bike/ Bar Dips (mostly kip, some strict)
    20:52

    Last round was only round had to break up HS walk more than twice

  10. Skills
    25 cals on the rower then practiced handstand walks the remaining time. Thanks Shannon and Chad for the help!!!!

    WOD w/11’ HSW, alternated row/bike cals and all strict bar dips except the 2 I kipped
    18:58

    KP Summer Abs

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