Friday 131220
Join us this afternoon at 5:30pm for the CFJ 12 Days of Christmas WOD and Party! The regularly scheduled 4:30pm and 5:30pm classes are canceled.
For total points:
5 Rounds of:
2 Minutes to complete:
250 Meter row for men and 200 Meter row for women
Max rep dumbbell thrusters with remaining time.
2 Minute rest
Men: Women:
35 lb db’s=1 Point 15 lb db’s=1 Point
40 lb db’s=2 Points 20 lb db’s=2 Points
45 lb db’s=3 Points 25 lb db’s=3 Points
50 lb db’s=4 Points 30 lb db’s=4 Points
55 lb db’s=5 Points 35 lb db’s=5 Points
60 lb db’s=6 Points 40 lb db’s=6 Points
65 lb db’s=7 Points 45 lb db’s=7 Points
70 lb db’s=8 Points 50 lb db’s=8 Points
75 lb db’s=9 Points 55 lb db’s=9 Points
80 lb db’s=10 Points 60 lb db’s=10 Points
Post each round and total points to responses.
Here is the WOD for the Christmas Party at 5:30pm:
12 Day’s of Christmas WOD:
1 Rope Climb
2 Muscle-ups
3 HSPU
4 Power Snatch (95#,65#)
5 Box Jumps (24″,20″)
6 KB Swing (55#,35#)
7 Knees to elbow
8 Double-unders
9 Bar dips
10 OH Barbell Stationary Lunges (95#,65#)
11 Pull-ups
12 Thrusters (95#,65#)
Rowling – 20
DB Bear – up to 65#, didn’t push it (L.B.S.)
WOD w/ 45# – 75 reps, 225 points
Heavier is the way to go. Good work Brody, good luck with those 80s Breck.
Rowling = 28
DB Bear 8-10-15-20-25
WOD w/20’s = 75 reps = 150 points
TGIF!!
Rowing 16
WOD 35/40 lbs for total of 60 pts
Rowling = 36 🙁
WOD with 45# DBs
10, 10, 10, 11, 13
162 Pts.
Rowling=22
Wod w/45’s = 58 reps * 3pt = 174
TS, Thanks again for the swag.
Rowling = 18
DB Bear = 15-25-30-40
WOD w/ 35# = 65 reps * 5 pts = 325 pts
TGIF!!!!
DB Bear
30/50/60/70
WOD
with 80 lb D.B.’s every round
10/10/8/6/6
Total score=400 pts
Man, hate missing today’s.
Quick garage wod instead
60 cal row
50 sit-ups
40 push-ups lift hands
30 DL @ 135
20 C and J @ 135
10 blasters ( burpee pull-up then knee to elbow)
13:00
Rowling: 14
DB Bear: up to 40#
WOD w/30#: 12-13-14-12-17 = 272
Loved this one. Fun hour.
Rowling 10
Yesterday’s strength complex
155-175-195-215-235-245(f)
WOD just rowed to save up for Xmas WOD
Came in late, I had just got done digging a hole.
Had to workout in jeans and thermal pants. Ugh.
Rowling = 8
Strength
20-25-30-35
WOD with 30# 🙁 shoulder got tender.
Scored 50
Hope everyone enjoys the Christmas WOD.
Rowling = 36
DB Bear = 25-35-45
WOD w/ 45# = 54 reps * 3 pts = 162 pts
Thursdays strength:
DL, HPC, STOH Ladder
Thru 205 (wasn’t feeling 215)
‘Jackie’ as Rx’d
8:53
Struggled today. Sweating out all the pints from the past few days.
Have fun tonight everybody!
Rowling – 9
DB Bear – 25,30,35,40,45
WOD w/ 45# – 14,12,10,10,10 = 56 x 3 = 168
DB Bear: Only did 3 sets, up to 55#
WOD: “12 Days of Christmas”
as Rx’d
Time: 37:00
It looked innocent on paper but that workout was definitely not. Fun workout nevertheless
Rowling = 15
DB Bear Complex = up to 55 lbs
WOD as RX’d = 159 points (45’s 10/10/11/11/11)
12 Day’s of Christmas WOD: PLUS
1 Adult Swig
1 Rope Climb
2 Muscle-ups
3 HSPU
4 Power Snatch (95#,65#)
5 Box Jumps (24″,20″)
6 KB Swing (55#,35#)
7 Knees to elbow
8 Double-unders
9 Bar dips
10 OH Barbell Stationary Lunges (95#,65#)
11 Pull-ups
12 Thrusters (95#,65#)
36:25 (9 min PR)
We did the 12 days of Christmas WOD last year on December 14 if you want to check your time…search for 121214 My time last year 60:48!!!
Not sorry I missed the WOD this year, but I am sad I missed the party!! Hope everyone had a great time..Can’t wait to see the pics!!
12 Days of Christmas
47:30
Slowed down by the flannel pants and santa hat.
12 Day’s of Christmas WOD: RX’d + **scaled up!
**1 gulp of beer (~2oz.)
1 Rope Climb
2 Muscle-ups
3 HSPU
4 Power Snatch (95#)
5 Box Jumps (24″)
6 KB Swing (55#)
7 Knees to elbow
8 Double-unders
9 Bar dips
10 OH Barbell Stationary Lunges (95#)
11 Pull-ups
12 Thrusters (95#)
45:04
Thanks for “manning up” with me TS.
Christmas WOD
41:44. Completely sucked
12 Day’s of Christmas WOD:
1 Rope Climb
2 Muscle-ups
3 HSPU (subbed 2 wall climbs)
4 Power Snatch (95#,65#)
5 Box Jumps (24″,20″)
6 KB Swing (55#,35#)
7 Knees to elbow
8 Double-unders
9 Bar dips
10 OH Barbell Stationary Lunges (95#,65#)
11 Pull-ups
12 Thrusters (95#,65#)
42:15
Great time, thanks to all!
12 Days of Christmas
As prescribed for everything except burpee-pull-ups subbed for muscle ups
54:55
12 days
50:25
12 days
40:13