Workout of the Day (WOD)

November 14, 2018

Wednesday 181114

“Motor Malfunction” by DB
For Time:
-1200m Run / Row or 3km A-Bike
-2 Rope Climbs 15′ MRX 1 at 15 / 2 at 10′
-50 Russian KBS 55/35# RX+ 70/55# MRX 45/25#
-1000m Run / Row or 2.5km A-Bike
-2 Rope Climbs 15′ MRX 1 at 15 / 2 at 10′
-50 WallBalls 20/14 10/9’+11/10 MRX 20/10 9′
-800m Run / Row or 2km A-Bike
-2 Rope Climbs 15′ MRX 1 at 15 / 2 at 10′
-25 Russian KBS
-400m Run / Row or 1km A-Bike
-1 Rope Climb 15′ MRX 1 at 10′
-25 WallBalls
-200m Run / Row or 0.5km A-Bike
-1 Rope Climb 15′ MRX 1 at 10′
-10 Russian KBS
-100m Run / Row or 0.2km A-Bike
-1 Rope Climb 15′ MRX 1 at 10′
-10 WallBalls
Post time to comments.

November 12, 2018

Monday 181112

Veteran’s Day WOD #2
“Run, Row, & Go DT” by DB
For Time:
– 20 T2B
*1 Round of DT
– 200m Run / Row or 0.5km A-Bike
– 15 T2B
*2 Rounds of DT
– 400m Run / Row or 1km A-Bike
– 10 T2B
*3 Rounds of DT
– 800m Run / Row or 2km A-Bike

*1 Round of DT = 12 Deadlifts + 9 Hang Power Clean + 6 S2O
Barbell Loads = 155/105lbs RX+ 205/135 MRX 115/75

Post time to comments.

November 10, 2018

Only a couple days left to order new CFJ Fall/Winter apparel! 

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Saturday 181110

Marine Corps Birthday
WOD #1
5 RFT:
-100 meter Sprint Run or Row
-10 Squat Clean Thrusters 115/75 MRX 85/60
-15 KBS 70/55# MRX 55/35#
-100 meter Sprint Run or Row
Rest 2min after each Round
After completion of 5th Round,
Rest 2min then Start
Veteran’s Day
WOD #2
COFFLAND 
For Time:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
-800m Run or Row or 1km A-Bike
-30 Push-Ups
Post results to comments.
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