Month: April 2016

April 29, 2016

Friday 160429

“Starter” = 500m Row for Time

Rest exactly 3min

then

3 RFT:

500m Row

10 Box Jumps 24/20″ RX+ 30/24 55+ 20″ Step-Ups Okay

20 Ab-mat Unanchored Sit-Ups RX+ 20 GHD Sit-ups

**1st Score = 500m Starter Row Time

**2nd Score = WOD Completion time minus 3min and 500m Row Starter time

Post 1st score and 2nd score to responses.

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CFJ Members, please take note that we will be closed this Saturday, April 30th for the Spartan Challenge Competition. We would love for those of you not competing to come out and cheer our athletes on!

April 28, 2016

Thursday 160428

WOD #1

2 RFT:

6 Over the Bar Burpees

12 Bodyweight Deadlifts

400m Run

12 Barbell Push-Ups

Rest 4min

WOD #2

1 RFT

12 Barbell Push-Ups

400m Run

12 Bodyweight Deadlifts

6 Over the Bar Burpees

Post results for both WODs to responses.

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CFJ Members, please take note that we will be closed this Saturday, April 30th for the Spartan Challenge Competition. We would love for those of you not competing to come out and cheer our athletes on!

April 27, 2016

Wednesday 160427

3 RFT:

25 Hang Power Snatch 75/55 RX+ 95/65 55+ 65/45

or

25 Dumbbell Power Snatch (25 total, from floor, alternating arms) 55/35 RX+ 70/45 55+ 45/25

50 Double Unders or 30 Ski/Mogul Barbell Jumps

Post time to responses.

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April 26, 2016

Tuesday 160426

For Time:

21cal Row

21 T2B

21 Squat Cleans 95/65lbs RX+ 115/75 55+ 75/55

21 Ring Dips 55+ Bar Dips

15cal Row

15 T2B

15 Squat Cleans 115/75lbs RX+ 135/95 55+ 95/65

15 Ring Dips 55+ Bar Dips

9cal Row

9 T2B

9 Squat Cleans 135/95 RX+ 165/115 55+ 115/75

9 Ring Dips 55+ Bar Dips

**Athlete responsible for changing load each round

Post time to responses.

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