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 30–6:30pm class is canceled
Thursday, December 31 (New Years Eve)–8:00am & 9:30am
Friday, January 1 (New Years Day)–8:00am & 9:30am
Warm up:
32 bike cals
15 HSPU
Some amount of bar dips
WOD w/bear crawl, bike cals, bar dips
16:33
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
1 min max set Ring dips- 22
1 min max cal AAB- 32
1 min max HSPU- 11
Wod- 100ft. bear crawl, AAB, Ring dips
15:14
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
Bear crawl, assault bike, ring dips with red band
19:43
Max unbroken HSPU: 13
Max AB cal: 29.73
Max Bar dips: 25
Wod as rxd
BC- AB cal- Bar dips
14:25
100 HSW unbroken
WOD
15:22 rx
All 50’ HSW unbroken
Row
Bar dips
Awesome job, Chandler!!
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
1 min hspu-9
1 min AAB-20cals
1 min-11 ring dips
Wod-bear crawls, bike, bar dips
15:29
20 strict hspu
26 cal bike
20 bar dips
WOD w/bear crawl and bar dips
19:32
Max bike cal: 50.7
Max hspu 1
Max ring dip 2
Wod rx bear crawl, assault bike, ring dip
17:38
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
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
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
Max bike cal: 43.5
Max hspu 0
Max ring dip 0
Wod rx bear crawl, assault bike, ring dip
14:24
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
HSPU:20
Ring Dips:30
Calories: 31
Wod RX w/ bear crawl
15:49
HSW: 25’
Bar Dips:12
Calories: 13
WOD: HSW, Bar, Row
23:30ish
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.
Should’ve taken a leisurely stroll on the tower like me 🙂
WOD w/bear crawl, row cals, bar dips w purple band
Capped w 6 dips left
Proud of you, Sam!
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
Haven’t been to 4:30 in a while- such a fun group!
Skill: HSW, row, ring dips
Wod:
RX, HSW, Ring dips, row
17:48
That was a fun one, shoulder and bicep pump!
First 2.9 HSW unbroken
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