November 20, 2015
Friday 151120
For Time:
21 Thrusters 95/65lbs 55+ 75/55
Row 200
21 Pull-Ups
Run 200m
15 Thrusters
Row 400
15 Pull-Ups
Run 400m
9 Thrusters
Row 800
9 Pull-Ups
Run 800m
**Reverse format Monday to compare times
Post time to responses.
November 2015
November 19, 2015
Thursday 151119
12-9-6 reps For Time of:
Muscle-ups or Double Push-Up Burpee PullUps
Deadlifts 275/185lbs 55+ 215/145
Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.
Post time to responses.
Join us this Saturday at 11:15am for Yoga with Jenny! Bring a mat and wear comfortable clothing.
*CFJ Members only please
November 18, 2015
Wednesday 151118
For Time:
1 KB Goblet Squat 55/35 RX+ 70/55
1 KBS 55/35 RX+ 70/55
200m Sprint
1 Rope Climb 15′
2 KB Goblet Squat 55/35 RX+ 70/55
2 KBS 55/35 RX+ 70/55
200m Sprint
1 Rope Climb 15′
3,3,200,1 – 4,4,200,1 – 5,5,200,1 – 6,6,200,1 -7,7,200,1 – 8,8,200,1 – 9,9,200,1
10 KB Goblet Squat 55/35 RX+ 70/55
10 KBS 55/35 RX+ 70/55
200m Sprint
1 Rope Climb 15′
Post time to responses.
Join us this Saturday at 11:15am for Yoga with Jenny! Bring a mat and wear comfortable clothing.
*CFJ Members only please
November 17, 2015
Tuesday 151117
6min AMRAP:
4 S2O 155/105 RX+ 205/140 55+ 115/75
7/5 Barbell Push-ups
45 Double Unders
REST 3min
4min AMRAP:
2 S2O 155/105 RX+ 205/140 55+ 115/75
5/3 Barbell Push-ups
30 Double Unders
**Score = Both AMRAPs listed individually
Post rounds and reps for each AMRAP to responses.
November 16, 2015
Monday 151116
For Time:
9 Pull-Ups
Run 800m
9 Thrusters 95/65lbs 55+ 75/55
Row 800
15 Pull-Ups
Run 400m
15 Thrusters
Row 400
21 Pull-Ups
Run 200m
21 Thrusters
Row 200
Post time to responses.
