November 2015

Thursday 151105

For Time:

16 Bodyweight Deadlifts RX+ add 25% BW –

800m Run or Row

16 KBS 55/35 RX+ 70/55 55+ 45/25lbs

800m Row or Run (opposite of last)

12 Bodyweight Deadlifts RX+ add 25% BW

400m Run or Row (opposite of last)

12 KBS 55/35 RX+ 70/55 55+ 45/25lbs

400m Row or Run (opposite of last)

8 Bodyweight Deadlifts RX+ add 25% BW

200m Run or Row (opposite of last)

8 KBS 55/35 RX+ 70/55 55+ 45/25lbs

200m Row or Run (opposite of Last)

**REST exactly 2 min

“FINISHER”

Max Reps non-stop Russian KBS (WOD wt)

Post time for WOD and max reps for KB swings to responses.

Today is the last day to  pre-order  your CFJ Hoodie!

Wednesday 151104

8min AMRAP:

10 Push Press 95/65 RX+115/80 55+ 75/55

10 T2B

10 Hand Release Push-Ups

30 Double-Unders

REST 3min

4min AMRAP:

5 Push Press 95/65 RX+115/80 55+ 75/55

5 T2B

5 Hand Release Push-Ups

15 Double-Unders

**Score is each AMRAP seperately; Compare results half reps/half time

Post rounds and reps for each AMRAP to responses.

Make sure to pre-order your CFJ Hoodie today! The deadline to place your order is Thursday, November 5th.

Tuesday 151103

7 RFT

Run 200m

7 Power Cleans 125/85 RX+ 155/105 55+ 105/70

7 Box Jumps 24/20″ Step Ups Okay

Post time to responses.

Monday 151102

8min Ascending AMRAP:

2 Over the Bar Burpees

2 Hang Power Snatch 95/65 55+ 75/55

2 Pull-ups or C2B Pull-ups or MUs (bar or ring; athletes choice)

4,4,4 – 6,6,6, – 8,8,8 – 10,10,10 – … – …

Post rounds and reps to responses.

Sunday 151101

Rest day

ATTENTION: 

In all the excitement and fun of last Friday’s Halloween party, we forgot to ask for votes on Best Costume! We would love for those of you who attended the party (and can remember ;)) to submit your vote, on the website under comments, for the most creative and fun costume! We will tally the votes this evening and announce the winner tomorrow!