Wednesday 140820
As many reps as possible in 3 minutes of:
400 Meter run
Max rep box jumps (24”, 20”)
3 Minute rest
As many reps as possible in 3 minutes of:
50 Kettlebell swings (55#, 35#)
Max rep pull-ups
3 Minute rest
As many reps as possible in 3 minutes of:
Row (Men 500 meters, Women 400 meters)
Max rep wall ball shots (20#, 14#)
Athletes choice of order.
Post total of max reps to responses.
Swod
5 sets of 5 145#.
2 sets of 3 145#
3 sets of 3 135
WOD
31 boxes
13 pull-ups
21 wall balls
65 total reps
EMOM 10: 5 Shoulder Press @ 125
1-5: 5 reps
6-7: 4 reps
8-10: 3 reps
Made 42/50 total reps @ 125
WOD 1:
400m run – 1:16
38 box jumps
WOD 2:
50 KBS – 1:42 (unbroken)
28 pull-ups
WOD 3:
500m row: 1:54
20 wall balls
86 reps total
Strength push press EMOM 5
55#
Box jumps 39
Pull ups 7
Wall ball 15
Total 61
10 min EMOM 5 shoulder press
7 rds @ 55, 3 rds @ 45
WOD 1 – subbed 400m row and max sit ups = 42
WOD 2 – kettlebell/pull ups Rx = 5 PLU
WOD 3 – Row/Wallball Rx = 11 Wall ball
Total score = 58
Warm-up: even:100 m row (did at least 5 pulls under 1:30 for each); odd: complex of bar shoulder presses.
Strength: 10 min EMOM: strict shoulder press. 5 reps q 1 min. used 95#
WOD’s rx’d
1: 500 m row then max wall ball shots: row- 1:46; 33 wall ball shots
2: 400 m run then max box jumps; run- 2:07; 12 box jumps
3: 50 KB swings then max pull-ups: KB swings (25/10/10/5)- 2:30; 6 pull-ups
total reps score: 51
25 BJ’s
12 pullups
13 WB’s
Wod RX
PU 23
Box 20
Wbj 17
Strength @65#
5 reps -rds 1-5’s
3 reps -rds 6-10
WOD1
400m run
16 BJ’s (that’s for you Dupler!)
WOD2
KB’s 50 @ 25#
Pull ups 12
WOD3
400m row
15 WB’s (pathetic)
10 min EMOM 5 shldr press @ 115#
WOD Rx’d (for men…Breck)
Pull ups – 22
Box jumps – 25
Wall balls – 22
Total reps – 69
Did warm up
Strength with #75 first two rounds and then #95 last 8 rounds
Looked ripped after!! Ali can vouch, she was there. And this was before all the BJ’s (right back at you Ali)
WOD: Total reps 100
THINGS I LEARNED TODAY @ CFJ TODAY
1. Natalie considers Katy Perry the foremost evil influence facing young women today
2. That Natalie thinks the Taliban are just kinda of misunderstood when it comes to women’s rights
3. That she is a very submissive woman! (she told us she was submissive for the first 20 minutes of the class and then spent the next 40 minutes bossing everyone around)
Poor Brent!! Ha ha
10 min EMOM 5 shldr press @ 115# first 3 rounds, 95# next 7
WOD Rx’d
Pull ups – 24
Box jumps – 40
Wall balls – 28
Total reps – 92
Strength w/ 75lbs made all 10 Rounds
WOD Rx’d
Box Jumps- 41
Pull-ups- 25
Wall Balls- 14
5 shoulder press EMOM w/70# – completed 10 min.
Wod rx’d but w/16# WB
Pull-ups – 21
Box jumps (game standard) – 27
Wall Balls – 17
Total = 65
Shoulder Press 95#
5 reps q1 min x 9
4 reps last minute (failed on last rep, geez)
Wod with 45# KB:
box jumps 15
pull-ups 13
WB 13
WOD:
Wall Balls: 21
Box Jumps: 26
Pull Ups: 16
Dupler.. I said I was submissive to Brent.. Not the rest of y’all.. Lol.. You are a stinker
Strict press EMOM 5 reps 65#
1) 50 KB with 25#
15 pull ups
2) 400m run
20 box jumps
3) 400m row
20 Wallballs at 10#
Total 55
WOD
As Rx’d:
Box Jumps – 37
Pull-ups – 15 (lazy)
Wall Balls – 24
Strength of emom for 10mins of 5 shoulder press @ 135lbs
Mins 1-6 5 each set
Mins 7-8 4 each set
Min 9 2 total
Min 10 fail
Wall balls=15
Pull ups=20
Box jumps=28
Total=63
I post the good and the bad.
Today was The Bad.
Strength @80# – last 2 rounds w/3 reps
Box jumps – 16
Wall balls – 15
Pullups – 6 (yes, really)
37 total
It’s Dupler’s fault, he knows why!
🙈🙉🙊
strength=30 reps @95#
WOD as rx’d=103
Dupler……I’m sorry I had to beat you. Maybe if Jessica would have been on your team you would’ve won.
Strength: @105# all reps/rounds completed.
WOD. RX’d……for women
108.
(Lazy today)
Warm up 3×20, 2×15
Strength first 5 did 5 reps the rest did 3
Wod as Rx
WB:26
BJ:42
PU: 28
96 total
Michelle: blame your husband he’s a warrior! The longer we stayed the cooler he got which reminded me of…..well me really.
Mitchell talking noise, but I like this side of you. I’m a big fan of confidence. Mitchell…if Jessica was on my team we would beat you, Breck and Rich Froening together in a team workout. Just another day at the gym forrus really.
Anybody seen Tanner? I haven’t gotten that apology yet. I’m sure he must’ve forgotten
Strength @65# -5 for 10 rounds
WOD as rx’d:
50 KB -1:31 unbroken
33 pull-ups
400m run – 1:22
28 box jumps
400m row – 1:4?
20 wallballs
Total: 81
Glad I did this one at 5am!
and dupler another thing. if you’re gonna talk trash on the champ you should probably learn how to spell him last name. Froning*
Ha ha
Warmup SP-row
did all 100 SP
EMOM SP@135
5-5-5-5-5-5-4-3-3-3
wod
19BJ
10 PLU
15 WB
EMOM for 10 Minutes:
5 Shoulder press @ 95#
WOD
Rx’d for women except I did do a 500 meter row
Box jumps=69
Pull-ups=32
Wall ball shots=25
Score=126
Even min 100m row
Odd min 35# barbell 5SP/5 behind neck SP/5SP/5 behind neck SP
Completed
EMOM for 10 Minutes:
5 Shoulder press @ 85#
mod WOD
400m row 1:38
23 air squats
50kb @ 35# -2:35
4 push-ups
400m row 1:30
7 assisted OLS
Too.hot.
Dupler.. I would like to apologize for calling you out last Saturday. I tried to keep it between you and I and you had to publicly announce it. However.. I’m sure you put in some effort for team Jessica last Saturday! I couldn’t imagine holding chin above the bar.. Holding dead lift.. Holding handstand… And holding l-sit while Jess did all the work.. Kudos to you for that! I’m gonna miss finishing before you whenever I move to KC this weekend. Don’t worry, you’ll always be my favorite bald, trash talking, street-fighter bro
As your work clientele would say.. One love
Ha ha that was awesome! Apology accepted
Love it!
Great picture Karin!! Look grea!!
Strength w/55# first 2, then 45# remainder, only got 4, 4, 3, 4 on the last four
WOD w/10# ball to 9′ target, 20″ box jumps, 25# KB
Wod RX
PU: None 0 got to 49 KB swings
Box: 12 (had to tie shoe!)
WB: 14
I copied Natalies’s post and changed to my scores..forgot to take off Wod Rx..but from my post you can definitely see it was not Rx!
Love all the Dupler posts!!
Strength w/95#
WOD as Rx
62 reps