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.
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
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
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
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
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
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
314 total
WOD rx
75 push ups
37 calorie bike
80 sit ups
36 calorie bike
110 jumping pull ups
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
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
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
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
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)
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
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!
3 ring each time?! That’s amazing progress!!
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
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
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!
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
HS walk progression and BMU
PU 68
Bike 29
GHD 61
Bike 31
Jumping PU 68
Total 257
Negative Pull Ups and Banded Dips
WoD:
Pushups: 50
Row: 37 calories
Situps: 69
Row: 42 calories
Jumling Pullups: 71
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