*Fun new t’s and tanks available for PRE-ORDER! Deadline to place your order is May 31st at midnight.
For time:
15 Front Squats 155/105 Rx+185/125# MRX 125/85#
12 Bar Facing Burpees
9 Bar MU’s Rx+ Ring MU’s MRX 12 Pull-ups and 12 Dips
12 Front Squats
9 Bar Facing Burpees
6 Bar MU’s Rx+ Ring MU’s MRX 9 Pull-ups and 9 Dips
9 Front Squats
6 Bar Facing Burpees
3 Bar MU’s Rx+ Ring MU’s MRX 6 Pull-ups and 6 Dips
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.
Front squats from the rack
5@135
4@165
3@185
2@205
1@225
1@245
1@265
Wod Rx’d
8:16
Wod RX: 6:53
Front squats from the rack
5@225
4@245
3@255
2@275
1@275
1@285(f)
1@285
HOME WOD
4rds for time
400m run
20 burpees
20 jumping lunges
20 V ups
20:44
Strength
85-95-105-115-125-135-145
WOD MRX w/red band for dips
9:05
Front Squat
E2MOM
5@135#
4@155#
3@185#
2@225#
1@255#
1@275#
1@305#
WOD
As Rx’d
Everything unbroken
Time: 6:14
Strength
Front squat up to 275#
—
Wod RX
8:44
FS
Up to 205
—
Wod. 125#/half bar half ring MU
9:18
Front Squat
5@315
4@335
3@365
2@385
1@405
Wod RX+
7:41
Unbroken
15 miles 🙂
No strength
WOD: all bar muscle ups w/ 135# FS
9:14
Strength up to 215
Wod with 125#, reverse burpees w/10# med ball in place of MU (shoulder injury)
11:05
Oh, and a 5K run to the gym
3 reps x7 of 5 second pause front squats with Katie!
135# then dropped to 116# for the last few rounds
Wod RX weight with strict ring dips using red band instead of muscle ups
6:40