Wednesday, February 17, 2021

*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

21 thoughts on “Wednesday, February 17, 2021”

  1. 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

  2. 20 minute AMRAP
    5 burpee ring-rows
    10 calories switched between skier and rower snatches @10lbs
    lunges @8lbs
    3 rounds + 5 cals

  3. 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

  4. 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

  5. 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!

  6. 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

  7. 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.

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