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.
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)
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
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.
Great job Stephanie!!!
FS @ 140-150-160
PP @ 110-115-125
WOD as Rx’d = 14:17…..that was tough!
50 GHDs untimed
WOD as Rx’d
13:58
Strength
Front squat 95-125-145×2
Push press 95-105-115×3
WOD with 14# wb 65# thrusters
23:06
Front Squat up to 3 @ 150#
PP up to 3 @ 105#
WOD Rx’d
16:10
FS up to 235 x 3
PP up to 195 x 2
WOD rx’d
15:42
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
Front squat up to 85#
Push press up to 70#
WOD w/8# ball and 35# thrusters and jumping pull ups
20:58
Strength
Front squat- 120-125-135 (2 reps)
Push press- 85-90-95
WOD rxd 13:08
Nice work 5 am!
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.
Strength:
Front Squat – 5@205-4@215-3@225
Push Press – 5@165-4@185-1@215
—
WOD Rx’d
13:11
Strength:
Front Squat – 5@185-4@205-2@225
Push Press – 5@135-4@155-3@165
•
WOD Rx’d
14:33
FS – 225, 235, 245
PP – 155, 165, 175
WOD rx’d – 13:36
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
No strength
Wod rx 12:38
Strength up to 135#/125# or something in that vicinity?
WOD rx 14:50
Front squats
115-120-130
Push press
105-115-125
WOD rx’d
15:43
Front squats
255-295-315
Push press
205-215-225
WOD RX
13:26 (fell apart on the last set of pull-ups)
Front Squat
155-160-170×2 (failed last rep)
Push Press
105-110-120
Thanks for lifting with me, Jaime!! 😉
Front Squats
5@245
4@255
3@275
Push Press
5@205
4@215
3@225
WOD
As Rx’d
Time: 10:45
Front squat 5@135-4@155-1@160
Push press 5@105-4@115-1@135
WOD rxd
16:02
Strength:
FS – 190/200/210
PP – 140/150/165
WOD as RX: 20 min flat.
WOD
As Rx’d
12:49
Front squats:
5@260
4@275
1@295
Push press:
5@135
4@155
3@160
WOD:
13:43
Front squat
5 @ 205
4 @ 215
3 @ 225
Push Press
5 @ 135
4 @ 145
3 @ 155
WOD as RX’d = 15:27
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
I meant last 30 pull-ups. Also first 30 pull ups butterfly
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
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
Strength
FS 205/215/225
PS 145/155/175
WOD Rx
14:30
25 Ghd