Wednesday, May 26, 2021

For total reps:
Tabata Push-ups
Rest 1 minute
2 Minutes max calories on Bike or Row
Rest 1 minute
Tabata Sit-ups unanchored
Rest 1 minute
2 Minutes max calories on Bike or Row
Rest 1 minute
Tabata Jumping Pull-ups

Memorial Day, Monday, May 31st, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have a 6:00am, 8:00am and 10:00am class.  Please sign up on Zen Planner to reserve your spot.

23 thoughts on “Wednesday, May 26, 2021”

  1. Wod RX: Total reps: 396
    Push-ups- 101
    Bike cals-31
    Sit ups-101
    Bike cals-32
    Jumping pull ups-131

    Strength & Skills
    Unbroken Bar/Ring Muscle Ups E1MOM
    Total reps: 32
    1-3B. 4-2R. 7-3B. 10-3R
    2-3R. 5-3B. 8-2R. 11-3B
    3-3B. 6-2R. 9-3B. 12-2R

  2. Skills: 3 strict HSPU’s EMOM for 12 mins. 36 total

    Wod Rx’d
    70 push ups
    37 bike cals
    86 sit ups
    41 bike cals
    75 jumping pull ups

    309 total reps

  3. Strength & Skills
    10- Strict PU and Bar dips with 25lbs.
    7- Strict PU and Bar dips with 28lbs.
    5 – Strict PU and Bard dips with 30lb.

    WOD RX

    73 PU
    31 CAL ROW
    66 SIT UPS
    32 CAL ROW
    125 JUMPING PULL UPS

    327 TOTAL REPS

  4. Lookin’ strong B!!

    Activator:
    Rd 1, 3 ,& 5:
    Static hold chin over bar 4 x 10 sec
    Rd 2 & 4:
    Handstand hold 2 x 30 sec

    WOD
    Push-ups = 40
    Row cal = 20
    GHD s/u = 53
    Bike cal = 14
    Jumping plu = 65

  5. Skills: RMU & BMU 12 EMOM
    2 ring (couplet)
    5 bar
    2 ring (couplet)
    5 bar
    2 ring (couplet)
    5 bar
    2 ring (singles)
    5 bar
    2 ring (singles)
    3 bar
    1 ring
    3 bar
    Goal was to string couplets for ring & keep bmu unbroken

    Wod as rxd (ghds)
    Push-ups: 81
    Row cal: 38
    GHD’s: 59
    Bike cal: 25
    Jumping pull-ups: 102
    Deceiving!
    Total: 305

  6. Skills
    3×10 strict pull ups
    3×10 strict bar dips

    WOD rx
    68 push ups
    29 calorie row
    91 sit ups
    21 calorie bike
    105 jumping pull ups

  7. Skills:
    Weighted Pull-ups: 7@35, 4@55, 2@75#
    Weighted Bar Dips: 4@30, 4@30, 3@30

    WOD:
    Push ups: 71
    Bike: 31
    Sit-ups: 86
    Row: 37
    Jumping pull-ups: 71

  8. Skills
    Did ring rows and parallel dips
    10 ring rows ea rd and 13 dips
    WOD
    40 push ups from knees
    22 cal row
    34 sit ups
    22cal row
    43 jumping pull ups

  9. Skills and drills:
    Strict pull-ups -26
    Strict hspu with 1 mat -24

    Wod
    Pushups 58 (tried to stay tight and not use all tricep)
    Bike 27.97
    Sit-ups 96
    Row 30
    Jumping pull-ups 118

  10. Skills/Drills: 12 EMOM
    Odd minutes: 4 Ring MU’s
    Even minutes: 4 Bar MU’s
    All unbroken

    WOD Rx:
    Push-ups: 109
    Bike Cals: 42.8
    Sit-ups: 106
    Bike Cals: 34.2
    Jumping Pull-ups: 84
    (didn’t like my box set-up, too narrow)

    Total score: 376

  11. Skills
    Ring and bar mu
    3-3
    2-2
    2-2
    Wod rx
    84 push-up
    46 bike cal
    68 sit-up
    42 bike cal
    40 jumping pull-up (had to sit a few intervals out couldn’t feel my legs to step up on my box)

  12. Skills:
    1-4 minutes- Weighted Pull-ups w/ 55# KB = 20 reps
    4-8 minutes- Weighted Bar Dips: 30# & 55# KB = 21 reps
    8-12 minutes worked ring muscle ups. Thanks for the tips Max!

    WOD:
    Push ups: 107
    Bike: 28
    Sit-ups: 101
    Bike: 26
    Jumping pull-ups: 95

    Total: 357

  13. Skills/Drills:
    E2MOM – 6rds
    -3 Ring MU’s
    -4 Wall Walks
    *RMU’s were unbroken each round – definitely progress there

    WOD Rx:
    Push-ups: 91
    Bike Cals: 35
    Sit-ups: 104
    Bike Cals: 33
    Jumping Pull-ups: 95

    Total score: 358

    ..jumping pull ups are gross

    thanks breck – awesome class today!

  14. Skills
    EMOM for 12 minutes:
    Odd: 5 Ring MU’s
    Even: 5 Bar MU’s
    Almost unbroken; had to do 4-1 on 6th set of Ring MU’s. Used the Rogue Rig for all MU’s

    WOD
    As Rx’d
    Push-ups: 12/12/12/12/12/10/10/10=90
    Bike: 35 Cals
    Sit-ups: 12/12/12/12/11/11/11/11=92
    Bike: 35 Cals
    Jumping Pull-ups: 15/12/12/12/12/12/12/12=99
    All sets unbroken
    Total reps=351

  15. Activator: alternating EMOM
    -6Kipping swings
    -30 second handstand hold

    WOD:
    Push-ups:46
    Cals:22
    Sit-ups:68
    Cals:19
    Jumping Pull-ups:51

    Total Reps:206

  16. Odd minutes: 5 strict pull-ups
    Even minutes 5 strict hspu

    WOD w/bike
    Pushups 66
    Bike 32
    Situps 80
    Bike 31
    jumping pull-ups 56
    265 total

    Thanks Jimmy, Greg and Gledson for the push!

  17. EMOM 12 Mins
    Odd: 5 strict HSPU
    Even: 3 Ring MU
    All unbroken

    Wod
    84 – Push ups
    34 – Cals on bike
    67 – SU
    34 – cals on bike
    58 – jumping PU. – out of gas.. humidity was fun

  18. Negative Pull Ups and Banded Dips

    WoD:
    Pushups: 50
    Row: 37 calories
    Situps: 69
    Row: 42 calories
    Jumling Pullups: 71

  19. Skills: Muscle ups and strict dips (sometimes together) most rounds did 3 MU and 6 dips
    Wod
    Push ups- 63
    Row cal- 29
    Sit ups- 90
    Bike cal- 23
    Jump Pull Ups- 74
    Total- 279

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