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!

30 thoughts on “April 28, 2016”

  1. 12 min EMOM : even (pull-ups) / odd (HSPU)
    *
    WOD rxd except did 500 m row in place of 400 m enter run. 245# deadlift
    #1: 7:08
    #2: 3:16

  2. Strength: 3 rounds each of 5 HSPU and 5 bw DL, then stretched/rolled

    WOD 1 as Rx’d: 5:55
    WOD 2 as Rx’d : 2:52
    Total: 12:47-4= 8:47

  3. Skills:
    0 Strict Parallette HSPU’s/11 Strict HSPU’s
    9 Bar MU’s/9 Ring PU’s

    WOD 1 w/ 175#: 6:09
    WOD 2 w/ 175#: 2:37
    Total: 12:46-4:00 = 8:46

  4. Skills & Drills 12 EMOM
    odd min = 3 strict pull ups
    even min = 3 HSPU with 2 abmats

    WOD 1 w/135# & regular push ups= 9:14
    WOD 2 w/135# & regular push ups= 4:20
    Total = 13:34

  5. Skills:
    Even: 1 strict MU
    Successful Ring MU
    Failed bar MU
    Failed bar MU
    Failed bar MU
    Successful Bar MU
    Failed bar MU
    Odd: 3 strict HSPU

    WOD w/ 205#
    2 rounds: 5:15
    1 round: 2:26

    Total 11:41 – 4 mins = 7:41

  6. What a photographer we have on our hands. If you weren’t such a good trainer you could make a career of taking pictures Breck. Also how did you capture the great white buffalo running? That is a rare site to see. Georgie must have dropped him out at the street and told him to trot in haha.

  7. Odd Minute – Ring MU….did 1 each round but couldn’t connect any multiples today 🙁
    Even Minute – 3 kipping HSPU

    WOD #1 as Rx’d = 6:05
    WOD #2 as Rx’d = 2:48 or 2:50??

    Total time = Clock time was either 12:53 or 12:55 – 4 = 8:53 or 8:55

  8. “Great White Buffalo” LOL Isn’t that your Spartan Challenge teammate that you’re bagging on? Team Thunder and Lightning!

  9. Skills and Drills EMOMx12 min
    Odd min- 3 ring MU
    Even min- switched between 10 kipping HSPU and 50 ft handstand walk

    WOD #1 w/1:30 air dyne and 125# DL- 5:51
    WOD #2 w/1:30 air dyne and 125# DL- 2:44

  10. Great White Buffalo

    Skills

    Even:
    non-false grip ring MU 1-1-1-2-2-2

    Odd:
    Strict HSPU 3-4-4-4-4

    WOD Rx @ 234#

    Round 1:
    6:18

    Round 2:
    2:50

    Total 9:08

  11. Totally Cool Pic of great CF Jenks athletes getting some! (this is said in a Spicoli voice)
    Awesome Stephanie love hearing about MUs. Congrats. Hope all are still working their progressions weekly from the MU workshop.
    Odd = Pull-up Flow Drill – 2 L-Sit pull-ups to 3 Strict C2B to 4 butterfly kipping pull-ups
    Even = 5 Strict HSPU & 5 Strict Ring Dips turn out each rep

    BW 175lbs used 185lbs for Deads
    Rowed 400m instead of Run because I can’t run right now.
    WOD # 1 = 5:49
    WOD # 2 = 2:36

    Just received a new 100lb 14inch slam ball (stone like) so of course I did a couple dozen stone over shoulder and bar swings

  12. Odd: ring MU 2, 3, 3, 2, 2, 2
    Even: 3 strict HSPU, 2 12″ deficit HSPU that failed!

    WOD @185#
    11:19 – 4:00 = 7:19
    Good push Shawn!

  13. Odd min: 6×6 strict pull-ups = 36
    Even: 4×5 + 2×7 Kipppin HSPU = 34

    WOD 1: 5:26
    WOD 2: 2:24

    11:50-4:00 = 7:50

  14. EMOM for 12 Minutes
    Min 1: 5 Ring MU’s & 5 Bar MU’s
    Min 2: 10 Kipping HSPU’s
    Min 3: 5 Ring MU’s
    Min 4: 10 Kipping HSPU’s
    Min 5: 5 Bar MU’s & 5 Ring MU’s
    Min 6: 10 Kipping HSPU’s
    Min 7: 5 Bar MU’s
    Min 8: 10 Kipping HSPU’s
    Min 9: 5 Ring MU’s & 3 Bar MU’s
    Min 10: 10 Kipping HSPU’s
    Min 11: 5 Bar MU’s & 2 Ring MU’s
    Min 12: 10 Kipping HSPU’s

    WOD #1
    As Rx’d
    Deadlift=175#
    Time: 4:51

    WOD #2
    As Rx’d
    Deadlift=175#
    Time: 2:07

    Total time=10:58-4:00 Minutes of rest=6:58

  15. Skill work:
    Bar MU’s, 3-4 weighted pullups w/ 30# med ball alternating
    Kipping HSPU’s, 30 sec handstand holds

    WOD w/ 135# as my back is DONE for the week
    6:20 rd 1
    3:00 rd 2

  16. EMOM:
    10 jumping pull ups..did 2 attempted wall climbs 3 times, then switched to 7 shoulder press w20# dumbbells

    WOD w/105# (30#less than my body weight)

    17:33 – 4 min = 13:33

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