Wednesday 150218
As many rounds as possible in 8 minutes of:
8 Deadlifts 95/65 115/80 135/95 155/105
8 Air Squat Box Jumps 24/20″
8 Power Clean 95/65 115/80 135/95 155/105
8 Air Squat Box Jumps 24/20″ 8 S20 95/65 115/80 135/95 155/105
8 Shoulder to Overhead 95/65 115/80 135/95 155/105
40 Double-unders
Post load, rounds and reps to responses.
Tuesday 150217
Complete the following for time and in any order or rep scheme desired:
Run 2000m or Row 2500m
50 HSPU or 75 Hand Release Push-ups
50 T2B or 75 V-Ups to Bamboo/PVC
50 GHD Sit-ups or 75 Ab-Mat Anchored SitUps
50 C2B Pull-Ups or 75 Pull-ups
50 SDHP 95/65 or 75 SDHP 75/55
*You can intermix the 50 and 75 reps exercises as long as one exercises’ rep count is completed per line.
Post exercises used and time to responses.
Monday 150216
“Barbell Burpee Blast” by DB
As many rounds as possible in 5 minutes of:
5 Hang Power Snatch 75/55 95/65 115/80 135/95
5 OHS 75/55 95/65 115/80 135/95
5 Burpees (over the bar/lateral)
5 Hang Power Clean 75/55 95/65 115/80 135/95
5 Thrusters 75/55 95/65 115/80 135/95
5 Burpees (over the bar/lateral)
Score is Load and Rds/reps
Post load, rounds and reps to responses.
Sunday 150215
Rest day
Congratulations to CFJ’s James McClanahan and his family on the birth of their baby girl, Kloey! She was born on February 2, 2015 and weighed in at 7lbs 5oz. Welcome to the world baby girl!
Saturday 150214
12min Ascending AMRAP of:
1 Bear Complex 135/95 RX+185/125 55+ 105/70
11 Wallballs 20/14lbs 10/9′ RX+ 10′ 55+ 20/10lbs 9′
1 Rope Climb 15′ RX+ 20′ 55+ 12′
2 Bear Complex
12 Wallballs
2 Rope Climb 15′
continue pattern 3-13-3; 4-14-4; 5-15-5;….
*Bear portion and only in the WOD CAN squat clean and Thruster if able*
Post rounds and reps to responses.
