May 20, 2018

Sunday 180520

Rest day

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

 

May 19, 2018

Saturday 180519

“Murph’s Madness” by DB
For Time:
-Run 800m
-2 Rounds of
-10 Pull-ups – 15 Push-ups – 20 Air Squats
-Run 400m
-3 Rounds of
-5 Pull-ups – 10 Push-ups – 15 Air Squats
-Run 200m
-1 Round of
-10 Pull-ups – 15 Push-ups – 20 Air Squats
-Run 400m
-2 Rounds of
-5 Pull-ups – 10 Push-ups – 15 Air Squats
-Run 800m
-3 Rounds of
5 Pull-ups – 10 Push-ups – 15 Air Squats
-Run 200m

Post time to comments.

A new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

May 18, 2018

Friday 180518

Team WOD Sprint Rounds
-2min AMRAP
-250m Row / 0.5k Bike (Ath1)
-Max Hang Power Cleans & S2O (Ath2)
Rest 1min
-2min AMRAP
-250m Row / 0.5k Bike (Ath2)
-Max Hang Power Cleans & S2O (Ath1)
Rest 1min
-2min AMRAP
-250m Row / 0.5k Bike (Ath1)
-Max WallBalls (Ath 2)
Rest 1min
-2min AMRAP
-250m Row / 0.5k Bike (Ath2)
-Max WallBalls (Ath 1)
Rest 1min
-2min AMRAP
-250m Row / 0.5k Bike (Ath1)
-Max Rope Climbs 15′ or Burpee T2B (Ath 2)
Rest 1min
-2min AMRAP
-250m Row / 0.5k Bike (Ath2)
-Max Rope Climbs 15′ or Burpee T2B (Ath 1)
Rest 1min
**On AMRAPS, Starting Athlete has to complete Row/A-Bike, before athlete 2 can start for reps* *Repeat all above*
-Bar Loads = 95/65 RX+ 115/75 MRX 75/55
-WB’s = 20/14lbs 10/9′ MRX 20/10 9′

 

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

May 17, 2018

Thursday 180517

10min AMRAP:
-6 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-5 Hang Squat Snatch
-6 Bar Facing Burpees
OR
10min AMRAP:
-16 Dumbbell Power Snatch (alt arms) 50/35 RX+ 60/45 MRX 40/25
-6 DB Facing Burpees

Post WOD and results to comments.

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

May 16, 2018

Wednesday 180516

For Time: 
-25 Deads 165/115 RX+ 205/135 MRX 135/95
-25 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
-25 KBS 55/35# RX+ 70/55# MRX 45/25#
-25 T2B
REST 2min
-20 Russian KBS
-20 Military Sit-Ups RX+ 20 GHD Sit-ups
-20cal Row or A-Bike
-20 SumoDeads
REST 2min
-15 KBS
-15 T2B
-15 Deads or SumoDeads (athletes choice)
-15 Box Jumps
-15 Military Sit-Ups RX+ 20 GHD Sit-ups
-15cal Row or A-Bike

Post time to comments.

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

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