Tuesday 160126
“Super Spicy Sprints” by DB
1 RFT: (AFAP)
7 Front Squats 135/95 RX+ 165/115 55+ 115/75
11 Pull-Ups RX+ C2B Pull-Ups
7 Over bar Burpees
Rest 2min
2 RFT: (AFAP)
7 Front Squats 135/95 RX+ 165/115 55+ 115/75
11 Pull-Ups RX+ C2B Pull-Ups
7 Over bar Burpees
Rest 2min
1 RFT: (AFAP)
7 Front Squats 135/95 RX+ 165/115 55+ 115/75
11 Pull-Ups RX+ C2B Pull-Ups
7 Over bar Burpees
Post time for each WOD and total time minus 4 minutes.
Monday 160125
15min AMRAP:
30 Double-Unders
1 Squat Clean
3 Hang Power Cleans
5 S2O 225/155 205/140 185/125 155/105 135/95 115/80 95/65 85/60
**RULES: Use as heavy load as possible, but can only drop bar once during the 1-3-5 rep set. If you have to drop bar more than once lighten load. Key is to make sure ready/rested before starting next lifting set.
*Score is total rounds/reps and final load finished with!
Post score to responses.
See Ya Later Alligator!
WHO: CFJ Friends and family (adults only please)
WHAT: Farewell Party for Ben Barton & Erin Neal
WHEN: Saturday, January 30th at 8pm
WHERE: Royce & Cindi Carter’s Pad
EXTRA’S: Please bring your favorite appetizer & drink! **lightly stocked bar will be provided.
Saturday 160123
“Running Downhill” by DB
For time:
800m Run
10 OHS 115/80 RX+ 135/95 55+ 95/65
800m Run
15 Strict Pull-ups RX+ L-Sit Pull-Ups 55+ Pull-ups
600m Run
10 Front Squats 115/80 RX+ 135/95 55+ 95/65
600m Run
15 C2B Pull-Ups
400m Run
10 Back Squats
400m Run
15 Ring Pull-Ups (chin over bottom of ring)
200m Run
10 Pistols Each Leg (20 total) 55+ 20 Goblet Squats 55/35lbs
200m Run
15 Pull-ups
Post time to responses.
Friday 160122
Open 14.4
14min AMRAP:
60cal Row
50 T2B
40 Wallballs 20/14 10/9′ 20/10 9′
30 Cleans 135/95 55+ 115/65
20 Muscle-Ups
Post rounds and reps to responses.
Compare to February 13, 2015.
