Tuesday 131231
There will be an 8am and 10am class offered today. All other classes are canceled.
In teams of 2, complete for time:
10 sets of the bear complex sequence
Power clean
Front squat
Push press
Back squat
Push press
(one team member completes the complex then the other goes. This continues until 10 sets are completed (5 each). If the complex is not completed then that athlete must start over from the beginning of the complex.)
20 sets of 50’ sled pushes (one team member does a 50’ push then the other does a 50’ push. Continue this until 20 sets of 50’ are completed)
30 Partner deadlifts (both team members lifting the same bar at the same time)
40 Burpee muscle ups or burpee pull-ups (alternate b/w team members each rep)
50 Box jumps (Men 30”, Women 24”)(alternate b/w team members each rep)
Post loads and time to responses.
Holiday Hours:
Tuesday, December 31st-8am & 10am
Wednesday, January 1st-11am
800 Meter Run
50 BS @ 135
50 Bench @ 135
800 Meter Run
35 BS
35 Bench
800 Meter Run
20 BS
20 Bench
40:23
Today is my 5 YR anniversary at CFJ! Thanks to Breck, Nicole, and all the great friends I have made over the past 5 yrs.
Happy Anniversary, Andy B!!!!
wod w/ AT
155# bear
45# sled push
405# DL
29:44
Team up with Evan
105# bear
45# sled push
335# DL
40 burpee pull-up/mu, I did 1 MU for ever 2 pullup Evan did
18:28?
Team myself Karin
10 complex at 65
20 sled push
30 partner DL at 155
40 burpee pull up with plates
50 24in box jumps
30:12
HAPPY NEW YEAR EVERYONE! Be safe 🙂
Parter WOD with Paul
Bear compex with 75#
Sled + 25#
DL with 265#
24:07
Good job Paul.
Partnered with M. Area.
Bear complex with 75#
Sled push with 25#
Deadlift 265
24:07
Good job Mike. Hopefully I pushed ya enough.
WOD w/ BP
Completed
7 rest days = poor effort. Sorry BP
partnered with Shawn.
bear @125
sled with 45
deadlifts @365
Burpee MUs
30 inch box jumps
35:10.
WOD w/ Breck….he drew the short straw.
We obviously used different equipment and weights. I did the following:
Bear Complex @ 95#…only one bar on the ground at a time
Empty sled
30 syncronized deadlifts @ 155
Burpee pull-ups
24″ box jumps
Teamed up with Mitchell:
Bear @125#
Sled with 45# plate
Deadlifts @365#
Burpee MU’s
30 inch box jumps
35:10
Good Stuff!!
Team Jess & Nicole
Bear @95
Empty sled
Deadlifts @275
Jess- Burpee MU, Nicole- Burpee PU… : )
Team XXOO
Ed and Michelle
24:57
w/85# bear – unweighted sled – 245# deadlift – burpee pullups – 20″ box
Fun!
partnered with Tanner
bear @135
sled with 45
deadlifts @295
Burpee MUs and pull-ups
30 inch box jumps
29:12
Couldn’t make it today. Did wod at home
21-15-9
HSPU
Military sit-ups
Air squats
Rest one minute then max push-ups
Wod as rx’d
5:07 + 20 push-ups.
Harder than it looks.
Oh, forgot to put time. 22:51
WOD w/ B
Bear Complex @ 205#…only one bar on the ground at a time
Sled + 45 lbs
30 syncronized deadlifts @ 225
Burpee muscle-ups
30″ box jumps
Time: 22:51
Thanks for teaming up with me today B! Had a great time!
Ashley & I:
Ran 3.5 miles
~10 minute rest:
50-40-30-20-10:
Push-ups
Box Jumps (24″)
Ashley – 12:24 (20″ step-ups)
Connor – 13:07
Have a safe New Year all!
1 k row
5 rds
20 sit-ups
10 pull-ups
10 hang clean at 115#
15:05
Came back in to repeat the team WOD since Mike Fitzhugh missed it and he needed a partner.
10 bear complex at 115#
Didn’t use the sled so we did 10 total front loaded lunge step with 115#
30 Deadlift at 385#
40 burpee pullups
50 24″ box jumps.
14:09 I’m sure the WOD would have lasted longer if we had used the sled.