Monday 150420
4 Rounds for time of:
10 Squat Cleans 135/95lbs
20 C2B Pull-Ups
30 Push-Ups
Rest precisely 2 minutes between each round.
Score is total time minus 6min
Post time to responses.
This Saturday, April 25th all classes will be canceled. We would like to encourage everyone to come support and cheer on your CFJ athletes in the Bixby Spartan Challenge!
Strength: Front squat
8@205;5@235;4@250;4@250;8@205
*
WOD rx except did regular kipping pull-ups
3:05;9:16;11:16;24:18
-6 minutes
Total time: 18:18
FS
8@80, 5@90, 4@105, 4@105, 8@85
WOD w/85#
10 Squat Cleans
15 banded pull ups
30 push ups (strict as long as possible and then on knees)
27:01 – 6 = 21:01
Messed up knee this weekend!
95&115 front squats
30 95# Squat Cleans
60 Kipping PullUps, 20 Box Pull Ups
120 Push Ups
27:58 – 6:00 = 21:58
Went easy on the front squats up to 75-85-95-95-75
Modified WOD
5 rounds, rest 2 min between rds
5 squat cleans @ 95#
10 kipping pull ups
15 push ups
Total time: 23:45
Total time minus rest: 15:45
Strength: Front squat
8@185
5@205
4@225
3@225
8@185
WOD w/ 10 C2B and 10 regular pull-ups
Completed 3 rounds at 23:30
(not feeling it)
Front Squats @ 130-140-150-150-130
WOD w/ 10 C2B and 10 pull-ups = 27:?? – 6 = 21:??
Front Squat
8@135 4@155 4@165 4@170 8@135
Wod w/ 95# and some CTB some regular
17:00
Wod w/ 65# 😞
RX CTB and push ups
27:00-6:00. 21:00
Good job RX’rs
Front Squats
8@235
4@270
4@285
4@285
8@235
WOD
As Rx’d
Round 1- 2:39
Round 2- 2:45
Round 3- 3:45
Round 4- 4:38
Time: 13:47
Front Squats
8@120
4@135
3@145
3@145
didn’t do last set of 8
Wod RX’d – 31:59 – 6:00 = 25:59
Front squats
145-160-175-175 (did too last set of 8)
WOD – scaled (I won’t bore you with the disastrous rep scheme)
26:27 – 6:00 = 20:27
I like the picture, Natalie! 😊
Front squats:
135-8
175-4
185-3
200-3
135-8
WOD w/ 125
10 CTB 10 regular pull ups
21:21
Front squats 2@140#
WOD:
10 SC at 95#
15 pull ups
20 knee push-ups
23:33-6:00= 17:33
WOD @#135
10 SC
10 CTB
15 PU
11:21
Front Squats
8@125
4@140
3@150
3@150
8@125
WOD
As Rx’d
Round 1- 3:07
Round 2- 4:52
Round 3- 7:42 wasn’t feeling good so skipped round 4 🙁
Strength front squat worked to a heavy single
235#@3
285@3
315@1
335@1
355@1(pr)
375@1(pr)
WOD Rx
22:49 – 6:00 = 16:49
Front squats
8@175#
4@195#
4@215#
3@215#
8@175#
Wod
10 squat cleans
10c2b
20push ups
2:53
3:20
3:29
3:43
13:25
8@175
4@195
4@215
3@215
8@175
Wod
135#
10 sq cleans
10 CTB
15 Push ups
12:21
WOD. Subbed 5 pull-ups & 10 GHD’s for C2B (ripped hands)
21:39 – 6:00 = 15:39
Strength w/65#
4 Rounds for time of: 18:00
10 Squat Cleans 55#
10 Pull-ups
15 GHD’s
15 Back extensions
25 mile ride to the gym
front squat
8@105
4@115
3@120
2@125
8@105
Wod w 95# & reg pull-ups
30-6= 24mins
That was really tough- glad I stuck to it, I wanted to quit so badly!
Front squats:
8 @ 195
4 @ 225
3 @ 240
3 @ 240
8@ 195
WOD as RX’d = 28:56 – 6:00 = 22:56
FS
10@ 115#
4@ 130#
3@ 140#
3@ 140#
8@ 115#
WOD w/ 95#
10 SC
5 C2B/10 pull-up
20 push-ups
15:56
Front Squats
8@195-4@215-4@235-3@235-8@195
WOD mod
Rd 1 rx – 3:38
Rd 2 15 c2b 25 pu – 4:03
Rd 3 10 c2b 20 pu – 3:22
Rd 4 5 c2b 15 pu – 3:02
– 14:07
Front Squats
8@135
4@155
3@165
3@165
8@135
WOD as Rx’d
30:45- 8 minutes (started 2 minutes in)= 22:45
Great job on those squat cleans today, Georgie!! Getting STRONG! 🙂
Strength: Front Squats
8@165
4@185
3@195
4@195
8@175
WOD: 4 Rds – 10 Squat Cleans @ 135 / 10 C2B / 20 Pushups
Time: 23:26 – 6:00 = 17:26
8 @ 225
4 @ 245
4 @ 265
3 @ 275
8 @ 0 ( saved it for the wod)
wod rxd w\ pull ups:
19:38 – 6= 13:38
Front Squat
8@125
4@140
3@150
3@150
8@125
WOD modified w/ 95# squat cleans and 10 GHD and 15 Back Extensions (bum shoulder)
19:??-6:00= 13 something.
8@105
4@125
3@135
2@155
8@105
Made my own WOD. Ripped hands.
4x
400m run
10 Pushups
20 butterfly sit-ups
11:40
100 sad, slow dubs
Looking good Natalie!!
Back after two months! Really weak. So good to work out with you girls..Joan
and Missy!
Strength:
8 @ 55#
4 @ 55
4 @ 65
3 @ 65
8 @ 55
WOD: Only did 3 rds: 20? (-4 minute) = 16+
Ea rd:
10 Sq cleans w/45#
15 jumping pull ups
20 push ups (did 35 regular and 35 from knee)
WOD modified
5 squat cleans 135#
10 CTB
15 push ups
14:43 – 6:00 = 8:43
Strength (sand bag this one)
8@155
4@165
3@185
3@185
6@155
Wod Rx = 22:50 – 6:00 = 16:50
5 rds:
30 KB Swings (55#)
15 Power Cleans
Under 15 min.
FS
8@110
4@130
3@135
3@135
8@110
WOD@80#PC
4 rounds 20pull-ups
1round 30Push-ups
3rounds 20Push-ups
24:35-6min rest=18:35
FS 110-130-135-135- didn’t do last 8
WOD first 2 rounds with 65# last 2 with 75#
15 pull ups-ctb and 20 push ups / round
22:54-6:00= 16:54
FS
8@225
4@240
3@270
3@270
8@225
wod
~31:00-6=~25:00