*Due to the inclement weather, we will only be offering the 12pm and 4:30pm classes. ALL other classes are canceled. We sincerely apologize for the inconvenience. Stay safe and warm out there, CFJ!
AMRAP in 20 minutes of:
5 Ring MU’s MRX Burpee C2B
15/12 Calorie Bike or Row
20 One Arm DB Alternating Snatches 45/30# Rx+50/35# MRX 40/25#
30 One Arm DB OH Alternating Lunge Steps
Strength 25’ DB OH walking lunges E3MOM
Used 10’s & 15’s
WOD w/burpee plu, rowing & 15# DB’s
2 rds + 15 snatches
Garage WOD
*Every 3min complete the round
(Resting with the remaining time)
**10 rounds
-15 Burpees
-5 DB Hang Squat Cleans (35# DB’s)
-30 Double Unders
20 minute AMRAP
5 burpee ring-rows
10 calories switched between skier and rower snatches @10lbs
lunges @8lbs
3 rounds + 5 cals
Strength: 25’ OH Double KB Lunges
35’s-55’s-55’s-70’s (1 step shy of finishing)
WOD Rx+
5 rounds
Cals on rower
Strength
30s-35s-40s-45s (stopped 1 foot short)
Wod with 30# and bike cals
Bar muscle up 9 of 20 completions
3+5
Strength
25# K-bells
35# K-bells
55# K-bells
45# DB
—
Wod. Rx’d (Bike)
3 rounds + 5 MU’s
Strength: w/ kbs
35#, 45#x3
WOD MRx.
3 rnds +1c2b
Strength: worked up to two 55# KBs.
WOD:
RX’d weight. Assault Bike. Burpee C2B.
3+2
Strength
35# K-bells
45# K-bells
55# K-bells
55# K-bells
—
Wod RX +
MU’s
Bike
50’s
3 rounds + 3 MU’s
Strength
25# K-bells
35# K-bells
55# K-bells
55# k-Bells
—
Wod. Rx’d (Bike)
3 rounds + 3 Alt DB Snatches
Back Squat: 3@205, 3@205, 3@205, 3@205, 2@275, 2@305, 2@315, 1@335
Front Squat: 2@245, 2@245, 2@245
Pause Front Squat (2sec): 1@275, 1@275, 1@275, 1@275
25’ Double KB OH Lunges
35-55-70-80
Wod RX+ w/Cals on rower
4 Rounds + 5 MU
Lunges up to 55#
WOD w/ 3 ring my first round then all burpee c2b, bike cals.
– 3 rds + 4 burpee c2b
35 (db)-40 (db), some random kb down and back-45 half way (db)
WOD with Bike and 1 MU or attempt each round then burpee c2b: 4+9 snatches
Lunges w/55# KB’s
Wod Rx+ (Bike)
3+5 BMU’s
(2 rounds w/RMU’s, 2 w/BMU’s)
Double OH lunge with KB’s:
35s, 45’s, 45s, 55′ (x4 lunge steps and dropped)
Practiced RMU’s in strength- managed to get 1st one without false grip
wod rx + (ish)
RMU’s turned to bc2b, rowing, 35# DB’s
3 + 10 cal row
1st round: 4 rmus, failed a LOT, then 1 BC2B
2nd round: 2 RMUs, failed, then 3 BC2B
3rd round: 1 RMU’s, failed multiple, then 4 BC2b
4th round: 1 RMU, failed multiple, 4 BC2B
humbling – chad, you crushed it!
Double OH KB 25′ Lunge Steps
E3MOM
35/55/70/80#(only made 15′ with 80’s)
WOD
Rx+ with Assault Bike
MU’s unbroken
Rounds=4+15 Cals
DB OH lunges
25# 30# for remaining rounds
WOD
MRX with rowing and burpee C2B for all rounds except first round
3 rounds plus 10 DB snatches
Strength
3x 25 ft with two 35# Kb
1x 25ft with two 45# KB (only made it 20ft)
WOD w/30lb DB
4 + 2 burpee CTB
1st round was messed up- I did 5 reg pull-ups and then 30 DB snatches instead of 20 …dont know what was going on. After that, normal reps for other rounds.
Row cals