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May 8, 2018

Tuesday 180508

12min AMRAP:
-4 KB Goblet Squats 55/35# RX+ 70/55# MRX 45/25#
-8 KB Goblet Lunges (alt legs/stationary)
-12 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-1 Rope Climb 15′ RX+ 1 Legless 15′ MRX 10′

Post rounds and reps to responses.

Where it all started.  “The Garage Gym”

March 29, 2018

Thursday 180329

6min AMRAP:
-5 Power Snatch 115/75 RX+ 135/95 MRX 95/65
-4 OHS
-3 MUs (Bar) MRX 6 Dips
Rest 3min
4min AMRAP:
-4 Squat Snatch
-2 MUs (Ring) MRX 4 C2B

Post rounds and reps for each AMRAP to responses.

CFJ Ladies 18.4

Photo Credit: Chrissy Harrison

March 17, 2018

Saturday 180317

Today: 8am & 9am=Regular CFJ classes; 10am-12pm=Open WOD

“The Feast of Saint Patrick” by DB

For Time: 
– 800m Gaelic Get Away Run
– 17 Green Goblet Squats 55/35 RX+ 70/55MRX 45/25
– 17 Irish KB Swings = 1 Russian Swing + 1American Swing = 1 Irish Swing by DB
– 1000m Isle of Man Row
– 17 GHD Shamrock Sit-Ups MRX Ab-mat
– 17 St Patrick Power Snatches 95/65 RX+115/80 MRX 75/55
– 80 Dublin Double Unders
– 17 Pull-ups for St Patrick RX+ C2B
– 17 Romano-British Back Squat Thrusters
– 400m Shannon Sprint
– 17 Black & Tan Box Jumps 24/20″ RX+30/24″ MRX Step Ups Okay
– 17 Guiness Ground to Overhead 95/65RX+ 115/80 MRX 75/55

Post time to responses.

Compare to March 18, 2017.

Kevin

Photo Credit: Chrissy Harrison

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

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