Tuesday 140812
“CFJ Mile”
For time:
400-200-400-200-400
Rest 1 minute b/w each interval.
Post time to responses.
Bootcamp will be held on Tuesday the 12th and Thursday the 14th at 5:30pm this week.
Tuesday 140812
“CFJ Mile”
For time:
400-200-400-200-400
Rest 1 minute b/w each interval.
Post time to responses.
Bootcamp will be held on Tuesday the 12th and Thursday the 14th at 5:30pm this week.
Looking awesome Linda!!
Strength: 20 min
Even: 1-5 squat snatch
– did 1-2 reps with 135#
Odd: 1-5 Muscle-ups or wall climbs
– did 1 wall climb
*
WOD as rx’d
CFJ mile: 10:48 (pr); last run was 10:58
20 mins:
Even: 2 squat snatch @ 115 (worked form)
Odd: 5 muscle ups until the last round when I failed on the fifth rep…so 49 total MU’s
Jenks Mile: 9:32 (6 seconds off a PR)
Nice work today Brody
EVEN 3 Squat Snatch @ 115 Touch and go
Odd 3 MU first and last min 2 in between
WOD 9:23
Nice work Brody! Oh to be in my 20s
even min 3 squat snatch @ 55#
odd min practiced 1-2 strict pull ups…had a few no reps 😉
Jenks Mile on the Rower 11:11
20 minutes
Even: Squat Snatch 1st 4 – 2 @ 115#, 5th 1 @ 125#, 6-10 1 @ 135#
Odd: 3 MU first 5 and last, 2 MU 6-9
Jenks Mile
9:22 (pr)
Would be awesome if Brody would ever post so we would all know how great of a job he did…
I agree with tyler
Strength of even mins squat snatch, odd mins muscle ups.
Squat snatch @ 135lbs 2 each min
Muscle ups 3 each min
Jenks mile in 10:38.
EVEN 3 Squat Snatch @ 95 Touch and go
Odd 2MU
Wod GI grace
5 rds – 9:28
Strength at 85# did 2 squat snatch and 1-2 muscle ups for 20 minutes
CFJ mile 11:01 pr sadly
Even: 2 squat snatch @ 65#
Odd: 2 wall climbs
CFJ mile 11:02
20 minutes
Even: Squat Snatch @ 135#
Odd: No false grip. 1-2 each round. Felt super weak
Jenks Mile
8:36
4 mile tempo
Even- 2 squat snatch at 55#
Odd- 3 wall climbs
Jenks mile was a struggle
9:37
Good job Dave!!!!!!
Linda Berry=Athlete
Squat snatches with #95 5 reps evens
1 mu a round odds missed one did a wall climb sub
Cfj mile: 9:11
WOD:
500M Row
40 DU’s
40 Thrusters (75/45)
40 Box Jumps
40 Pull Ups
40 Burpees
500M Row
40 Hang Power Cleans (95/65)
40 V Ups
40 KB Snatches (35#)
40 Push Ups
40 Sit-ups
500M Run
30:23
Strength
Even min 1 squat snatch@115#
Odd min: muscle ups 2-5 reps each time
Jenks mile
10:14(PR I think?)
Strength
Even mins=2 squat snatches @ 55#
Odd mins= 5 wall climbs
Jenks mile
9:36
hate to miss today. one of my favorite wods…
Thanks, Georgie. I think the 4 miles I didn’t run before class gave me an unfair advantage…
EVEN – sq snatch 3 @ 95#
ODD – MU – 5 1st rnd / 3 the rest (32 total)
Had to leave early – missed the running fun.
Strength 3x 65# squat snatch and 3x bar muscle ups = 30 snatches and 30 bar muscle ups
WOD 10:45… Sadly probably a PR
Strength
Snatch 65 * 3
MU * 3 missed 4 completed 26
WOD Rx
9:38
even minutes=1 snatch @135#
odd minutes=4 MU
Jenks mile=8:49
Strength with 135# and all 50 MU complete. Finished 10 squat snatch
Cramped up pretty bad on the Jenks mile. Cancun is laughing now
Snatch at 55, just practiced 2-3 every minute
Did the Jenks mile, end of story
Strength:
Squat Snatch –
Min 1&3 – 5@95# TnG
Min 5&7 – 4@115# TnG
Min 9&11 – 3@135# TnG
Min 13&15 – 2@155#
Min 17&19 – 1@175#
30 snatches total
*no misses throughout
Even min – 2 consecutive full turnout MUs
20 MU total
WOD:
“CFJ Mile” Row – 9:42
2-3 Squat Snatches @ 85lbs
1 MU attempt ea Rnd.
“CFJ Mile”
9:42
Thank you for the encouragement, Ed!! I know you gave me that one. Next time it’s gonna be legit. 🙂
3 MU
3 squat snatch @115#
All unbroken
CFJ Mile
10:11
Strength
Odd 95# 3×10 squatch snatch
Even MU 2×7 MU 1×3
Jenks Mile
9:58
Even Minutes: 3 squat snatches @ 100 lbs (1st 2 touch & go)
Odd Minutes: 3 muscle ups (unbroken)
“CFJ Mile”
9:24
Even min 2@135,3@145,5@155
Odd 5mu
Wod 9:11
Sorry TS/max if you would get up and workout with the hard hitting 5am crew you would always know my times!
Boot camp w/Lisa,Missy and Joan (missed you Michelle and Karin, Stephanie and Krisiti)
Warm up:
5 burpees
20 air squats
15 lateral jumps over abmat
10 jumps over bench
20 walking lunges
30 jumping jacks
30 sit ups
30 jumping jacks
20 shoulder jumping jacks
10 push ups
10 knees to elbow
Box marathon:
2 rds ea:
5 boxes set uo (17″ BS 20″) approx 30′ apart:
Run around ea box -down and back
Run to boxes – step up and over on ea box, run back
Run to boxes, do 5 dips on ea box, run back
Run to boxes, do 10 jumps to ea side ib ea biox, run back
Run to boxes, do 5 push ups on ea box, step up and over, run back
Run to boxes, do 10 step ups on ea box, run back
Run to boes, do 5 one legged squats on ea box, run back
Run to boxes, do 5 lateral raises w/dumbbells (from 5# to 10″), run back
Great job girls! See all of you (and hopefully more) on Thursday. Remember
it will be Thursday at 5:30 this week..and back on Monday and Wednesday next week.
Dupler, you are so funny!!! (and thanks Karin….I hate it!)
Strength:
Only 22# for squat snatch…did 5 ea rd…2 wall climbs and 1 pull up 1st 5 rds,
then 1 wall climb and 5 dips for remainder.
CFJ Mile:
11:42
Love the pic, Linda! You look amazing!
20 Minutes:
Even: 5 Bamboo squat snatches
Odd: 5 Unbroken muscle ups
“CFJ Mile”
Time: 8:57