Thursday 150430
15-12-9 reps for time of:
Thrusters 95/65
Pull-ups
Rest 5 minutes
12-9-6 reps for time of:
Thrusters 95/65
Pull-ups
Rest 5 minutes
9-6-3 reps for time of:
Thrusters 95/65
Pull-ups
Post time for each couplet to responses.
Wednesday 150429
Complete the following for time:
100 Double Unders
1 Rope climb 15′ RX+ Legless 15′
50 Push Press 75/55 RX+ 95/65
2 Rope Climbs RX+ 2 Legless 15′
100 Double Unders
50 Hand-Release Push-ups RX+ feet on 2/1 45lb plates
3 Rope Climbs RX+ 3 Legless 15′
50 Hang Power Clean 75/55 RX+ 95/65
100 Double Unders
Post time to responses.
Tuesday 150428
Team WOD:
In 2 Athlete teams:
The team must complete the folllowing exercises and reps in order of:
60 Cleans 95/65 or 115/80
60 Thrusters 95/65 or 115/80
60 Pull-Ups
60 WallBalls 20/14lbs 10′
60 KBS 24/16kgs or 32/24
60 Burpees
**One Athlete must be in the Plank Position, while other athlete completes reps. Athletes can share reps as they wish. If a 3 athlete team 2 athletes will work at a time while one is in plank and Reps are 90.
Post time to responses.
Congratulations to Meredith & Sydney, Georgie & Nicole and Henry & Max on their outstanding performance at the Bixby Spartan Challenge!
Monday 150427
5 Rounds, each for time of:
500 Meter row
Rest 5 minutes between each round.
Post each 500 meter row time to responses.
Compare to August 14, 2014.
**Rest 5 more minutes after last Row and then conduct a
5min AMRAP:
10 Deadlifts 185/125
10 Box Jumps 24/20″
Post rounds to responses.
Some of our CFJ competitors and supporters at the Bixby Spartan Challenge!
