*Due to inclement weather, we have canceled the 6:30PM class this evening. We apologize for the inconvenience.
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4 Rounds for time of:
7 Devils Press 45/30# DB’s Rx+ 50/35# DB’s MRX 40/25#
14 Wall Ball Shots 20/14# 10/9’ Rx+20/14# 11/10’ MRX 20/10# 9’
21 DB Hang Power Cleans
:30/:30 echo bike intervals
108 cals
WOD Rx’d
13:35
10 EMOM: 30 secs on: 30 secs off
Assault bike cals
Total 103
–
Wod rx +
13:05
That was spicy…
Garage WOD
EMOM – 30min
Odd minute: 4 devil’s press (35# DB’s)
Even minute: 30 DU’s
Stay warm CFJ!
10 EMOM: 30 secs on: 30 secs off
Assault bike cals
125
Wod Rx’d
16:47 (survival mode)
10 EMOM: 30 secs on: 30 secs off
Assault bike cals
101 (OUCH)
—
Wod. Women’s Rx’d
11:34
(ouch)
Bike cals: 113
WOD RX: 16:57
Assault Bike
EMOM for 10 minutes for max calories
30 second sprint/30 second rest
Total calories=119.17
WOD
As Rx’d
Time: 15:36
Conditioning- used as good warmup Instead of sprinting
Row
108 cal
WOD RX
13:02
Holy lungs. First day back in a week and I felt every bit of it. Great class, 9:30!
Hottie on the website today!!!!
Warmup metabolic conditioning
Bike 85 cals
Wod RX 30#
9:34
Try plus next time
Metabolic Conditioning: 10 EMOM of 30/30
Assault Bike: 128 Cals
WOD Rx:
14:58
(Tank was empty from the jump)
10 EMOM: 30 secs on: 30 secs off
Assault bike cals
123 – I think I cried a little
—
Wod RX
15:31
10 EMOM: 30 secs on: 30 secs off
Row
Total 132
–
Wod RX
17:58
10 EMOM: 30 secs on: 30 secs off
Assault bike cals
125.01
Wod: 40#db
15:48
:30/:30 echo bike intervals
135 cals
WOD Rx’d
12:37
52 cals on echo bike
Maternity wod
4 rounds
21 alt HPC #25
14 alt arm S20
6:19
94 calories on row
WOD 10:54, 20# DB, 14# WB
Bike wod: 128 cals
Wod:
First round rx+, then grabbed 35# db’s and completed 2 more rounds. Quit.
Bike cals 115.78
WOD rx – a few seconds before the cap
Bike cals 30/30
= 138.2
–
Wod RX’d= 14:44
Assault Bike
EMOM for 10 minutes for max calories
30 second sprint/30 second rest
Total calories= 104
WOD: RX’d with GHD mod for wall-balls (r knee)
19:57
Bike
76 cal
WOD rx
19:43 never recovered from bike
Row 119 cal
WOD rx
19:51
114 calories assault bike
Wod RX + 50# DB and 11” WB target
16:38