Saturday 121229
“CrossFit Games 2012 Final WOD”
“Power Elizabeth”
21-15-9
Power clean (Men 135 lbs, Women 95 lbs)
Ring dips
“Power Isabel”
30 reps for time of:
Power snatch (Men 135 lbs, Women 95 lbs)
“Fran”
21-15-9
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
There will be a 12 minute time limit on each workout. Athletes will start the next WOD at the
end of each 12 minute time cap.
Post times to responses.
Class Schedule for New Year’s Eve and New Year’s Day
Monday, December 31st, “New Year’s Eve”- 9am & 11am (all other classes are canceled)
Tuesday, January 1st, “New Year’s Day”- 9am & 11am (all other classes are canceled)
The CFJ Nutrition Challenge has officially filled up! Good luck to all the participants! This will certainly be a life changing experience. We encourage everyone to check out Paige’s blog, CFJfit4life on the left side of our website. Helpful tips and tons of other useful nutrition information is posted there daily! Again, good luck to all of you who are participating in the challenge. Here’s to a happy and healthy 2013!
9:35
8:34
9:14
Rxd. 5:54. 5:54. 5:24
For all u 10 o’clockers, that wod sucks.
5:53 w/115#, 4:13 w/115#, 7:13? Rxd
WODS as Rx’d:
“Elizabeth”
=6:23 (gotta figure out that kip)
“Isabel”
=4:03
“Fran”
=4:01
Elizabeth-4:44
Isabel-4:52
Fran-6:12
Elizabeth rx’d: 6:16
Isabel w/115#: 6:35
Fran rx’d: 6:05
Elizabeth- 2:38
Isabel- 1:53
Fran- 3:27
All WOD’s rx’d
Elizabeth – 6:16
Isabel – 4:48
Fran – 6:34
“Elizabeth”
Rx’d Cleans/10-8-6 Ring Dips
10:41
“Isabel” w/ 75lbs
5:03
“Fran” As Rx’d
8:53
Fun Saturday! Great job everyone!!
WODS w/55#, bar dips and bench assist pull ups
Elizabeth
5:??
Isaabel
6:??
Fran
12:59
I liked these WODS.
Elizabeth rx’d
7:52??
Isabel w/85#
7:09
Fran rx’d
7:19??
Not a fun one to come back to after missing a whole week!
Wod 1: 4:12 (115#)
Wod 2: 7:10 (115#)
Wos 3: 4:52 (RX)
Wod 1 rxd 5:40
Wod 2 “Annie” 8:40 (50-40-30-20-10) dub unders and sit ups
Woe 3 rxd 5:42
Had to sub Isabel bc of some shoulder trouble.
Great WODs!! Fun stuff
50 Push Press (95/65#)
50 V-Ups
50 Pull-Ups
50 Box Jumps (24″)
25 Burpees
12:27 rx.d
WODs as Rx’d:
Elizabeth = 2:33
Isabel = 1:57
Fran = 3:20
Total = 7:50
“Elizabeth”
As Rx’d
Time: 6:26
Tried to do “Isabel” with 95 lbs but on the 8th rep I felt it pull my left arm a little more than I was comfortable with so I called it a day.