December 14, 2015

Monday 151214

For time:

30 Pull-Ups

30 Wallball Shots 20/14lbs 10/9’

30 Calories Rowing

30 Thrusters 105/70

30 Calories Rowing

30 Wallball Shots

30 Pull-Ups

Post time to responses.

Justin (Snatch)

Please join in us in celebrating 2015 with good friends and fun!

WHO: CFJ Members & Family (adults only, please)

WHAT: CFJ Holiday Party

WHEN: Thursday, December 17th at 7pm

WHERE: George’s Pub (108 North 1st Street in Jenks)

31 thoughts on “December 14, 2015”

  1. Combo strength: 80%; 85%; 90%
    Front squats: 5@225; 4@ 245; 3@265
    Push press: 5@175; 4@185; 3@195
    *
    WOD as rx’d
    14:34
    *
    50 GHD sit-ups – matched last week – 5 minutes

  2. Front squats: 5@105, 4@110, 3@115
    Push Press: 5@55, 4@65, 3@70

    WOD = 25:00
    10# WB
    55# Thrusters

    25 GHD sit ups – Too delirious to notice the time.

  3. Front Squat didn’t feel good today so stayed at starting weight
    Sets of 5,4 and 3 all at 250#

    Push Press 5 x 175#, 4 x 185#, 3 x 195#

    WOD as rx’d
    20:52

  4. Strength:
    Front Squat – 5@215-4@230-3@245
    Push Press – 5@165-4@175-3@185
    WOD rx
    – 15:07
    Completely fell apart during and after the thrusters.

  5. Front squat 115-120-135 (should have gone a little heavier, felt good)
    Push press 105-110-120(x1 eek)
    Wod rxd 15:33
    50ghds

  6. Strength 5,4,3
    FS = 205,225,245
    PP = 155,175,195
    WOD Rx = 12:58 thanks for the push on coach DB on those last 30 push ups
    25 GHD
    7 min Assault bike 100 cal

  7. FS
    105-115-135
    PP
    105-125-135

    Mod WOD
    15 green band plu
    15 WB 14#
    200m run
    15 thrusters 55#
    200m run
    15 WB 14#
    15 green band plu

    ~16 min

  8. Combo strength: 80%; 85%; 90%
    Front squats: 5@185;4@ 205; 2@225
    Push press: 5@140;4@150;3@165

    WOD
    substitute Pull-Ups for Ring Rows; Trusters @75lbs
    Time: 19:10

    Core Development

    1 1/2 min High Plank
    1 min R Hand H Plank
    1 min L Hand H Plank
    1 1/2 min Low Plank

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