Archive for the 'Workout of the Day (WOD)' Category

Jan 22 2018

January 22, 2018

Published by under Workout of the Day (WOD)

Monday 180122

Set a clock for 12 minutes and Complete for Total Reps:
-1 minute of Squat Cleans
-1 minute of Push Press
-2 minutes of Power Cleans
-2 minutes of Push Jerks
-3 minutes of Hang Power Cleans
-3 minutes of Split Jerks (alternate feet)
Barbell Loads 135/95 115/75 95/65 75/55

Post reps to responses.

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38 responses so far

Jan 21 2018

January 21, 2018

Published by under Workout of the Day (WOD)

Sunday 180121

Rest day

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3 responses so far

Jan 20 2018

January 20, 2018

Published by under Workout of the Day (WOD)

Saturday 180120

Complete CF Open WOD 16.3 as per CF Standards (all levels)
Workout 16.3
7min AMRAP:
-10 Power Snatches 75/55
-3 Bar Muscle-Ups
Scaled
-10 Power Snatches 45/35
-5 Jumping C2B
Masters
-10 Power Snatches 65/45
-5 C2B Pull-Ups
ETC… as per Teens, Masters Scaled...
OR
7min AMRAP:
-12 Alternating Dumbbell Power Snatches 50/35 RX+ 60/45 MRX 40/25
-6 C2B RX+ 3 Ring/Bar Muscle-Ups MRX 6 Pull-ups

Post WOD and result to responses.

Compare to March 11, 2016.

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20 responses so far

Jan 19 2018

January 19, 2018

Published by under Workout of the Day (WOD)

Friday 180119

4 RFT:
-5 Deadlifts 255/175 RX+ 295/205 MRX 205/135
-10 Barbell Push-Ups RX+ 15 BB Push-ups
-5 Deadlifts
-Run 400m or Row 400m (mix up if desired)

Post time to responses.

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WHAT: Baby Shower Brunch Celebrating Melissa Stone!

WHEN: Sunday, January 28th @ 2pm

WHERE: Maryn’s (Alan’s Ale Room)

WHO: All CFJ Ladies

RSVP: Cindi Carter 918-704-6480 or Nikki Savage: 918-720-8616

*Melissa is registered at buybuybaby & landofnod

21 responses so far

Jan 17 2018

January 17, 2018

Published by under Workout of the Day (WOD)

Wednesday 180117

For Time:
3 Rounds of:
-7 C2B Pull-Ups
-7 OHS 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike
REST 2min
3 Rounds of:
-7 T2B
-7 Front Squats 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike
REST 2min
3 Rounds of:
-7 Pull-Ups
-7 Back Squats 95/65 RX+ 115/80 MRX 75/55
Then
-500m Row or or 1.2km A Bike

Post time to responses.

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35 responses so far

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