In observance of Independence Day CFJ will be offering two morning classes on Monday, July 5th at 8:00am & 10:00am. All other classes will be canceled.
For time:
800 Meter Run
1000/800 Meter Row
2500/2000 Meter Bike
No rest b/w the events
*Athletes choice of order.
Strength WOD Rx’d
7:06
Cardio WOD Rx’d (run-row-bike)
12:36
Strength Wod RX
11:02
Cardio Wod RX (bike-run-row)
11:29
Bike: 4:01
Run: 3:20
Row: 4:08
Strength- 1 snatch/3 OHS complex @155 for 10 rounds.
10:40
Wod Rx’d In order as written
11:24
Strength w/20# bar 3:53
WOD
Run = 5:28
Bike = 4:38
Row = 4:01
Finished at 15:10
Strength: 1 PS/ 3 OHS complex
10 rounds @ 125#
10:27
WOD Rx*
1000m row (3:32)
2500m bike (3:54)
800 row (weather) (2:58)?
Finishing time: 10:46
I’m glad you decided to not ruin those pretty shoes.
HA!
Strength 185#, power clean + 3 front squat X10
9:17
Cardio: run, row, bike
15:18
Strength wod mrx
7:58
Cardio wod row-bike-run
11:48
Strength (1 PS into 3 OHS)
#125 – which is about ~92% of my 1RM Snatch – got her done w/ no misses. shocked myself there.
WOD Rx (not sure what my split times were)
Row-Run-Bike
11:15
…tried to keep up with the bull….bad idea! Great job, Breck!
Strength- 1 snatch/3 OHS complex @115 for 10 rounds.
10:28
Squat snatched- No misses
Wod Rx’d Row/Run/Bike
12:32
11am I did tomorrow’s workout (SDHP and Wallballs)
Wod as rxd
8:41
3 mins rest then “finisher”
Max SDHP reps: 30 unbroken in 0:57
No burpee penalty
Total time: 12:38 – 3:00 = 9:38
—
12pm class
Strength as rx’d
1 snatch + 3 OHS with 105#
6:38
Wod as rx’d
row (1:56 pace) -run (soaked!!) -bike (~65 rpm)
9:48
Good job Georgie! Thanks for the encouragement. I would have said “thanks” but I was trying to breath.
Strength WOD
10 Rounds for time of:
1 Snatch + 3 OHS (no 2 for 1’s) with 155#
Time: 7:26
WOD
As Rx’d
Row/Run/Bike
Time: 11:10
Strength w/ 65#
4:41
WOD as Rx’d
Run/row/bike
12:31
Strength
PS + 3OHS 155#
5:41
Wod rx
Run-row-bike
12:01
Strength
1 PS + 3 OHS @ 155
9:56
—
Wod RX
Run-Bike-Row
13:04
Strength
@65#
3:16
WOD
2000m bike
800m row
2000m bike
11:53
Strength: 95# 9:28
WOD: 11:34 run, row, bike
Garage wod
95#
10-2-4-6-8-10
Sh press
F Squat
Sit-ups
= 6:24
Strength WoD: mRx’d @ 115, 5:26
WoD: Run, Row, Bike
12:05- Asad and I were battling, he got me in the end, but I felt so accomplished… Right up until Amy told me I only ran a 600.
After much heartache and debate, I ran another 200 and officially finished at 16:07.
Good job Austin! You killed it man! Thanks for the push!
Strength WOD rxd: 13:57
*
WOD rxd: Row-Run-Bike
14:34
Strength:
155#, 1 clean 3 front squats for 10 rounds
6:47
WOD: Bike, Row, Run
12:02
Wod
800m row (3:11)
2000m bike (3:38)
800m row (3:20)
11:42
Wod 1
MRx – 115
EMOM (10min) – complex + 8 push-ups
Completed
—
Wod 2
Run/bike/row
12:18