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.

DSC_0424

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!

23 thoughts on “April 29, 2016”

  1. WOD at home

    Warm up: squats, stretching & fish game on rower

    WOD 1 = 2:04.2
    WOD 2 = 11:09
    (Subbed lunges for box jumps)

    Core
    50 Russian twists with 10# DB
    1 min high plank
    1 min low plank

  2. Strength: Back squat – work up to a 1 RM
    135/225/295/315
    *
    1st score: 500 meter row sprint – 1:27.6
    WOD as rxd (did steps-ups)
    15:13 total finish time – 2nd score – 10:46

  3. Strength: Back Squat
    5@135
    3@185
    2@205
    1@225
    1@245
    1@250
    1@250 (PR by 25#; Must be the new shoes)

    WOD #1: 500m row
    1:41:08 (PR by 10s)

    WOD #2 as Rx’d w/ GHD Sit-Ups:
    2 rds + 500m row at 18:00 (finished sometime after 20:43)

  4. Fish game 1650

    15 min emotm
    8 pullups
    8 push-ups

    Wod
    1:36.7

    Wod rx w military situps
    16:02-4:36=11:25

  5. Back Squat
    5@135#
    3@225#
    1@315#
    1@345#
    1@365#
    Failed@385#

    WOD#1
    Starter (500 Meter row)=1:29.7

    WOD#2
    Rx+
    Total time=15:16-4:29=10:47

  6. Strength up to 160# (PR)
    Row 2:15
    Wod Rx
    13:37
    Thanks Ali..So good to see you!!
    Good luck to all of our teams tomorrow!

  7. 3ish mile run
    Back Squats
    3 @ 135
    2 @ 205
    1 @ 255
    1 @ 305
    1 @ 325
    1 @ 335 / wasn’t up to Nicole’s depth standards 😉
    No WOD, had to leave early

  8. Squat 315, failed 330
    Row – 1:30.3 no PR
    WOD – 14.04 – 4:30.3
    = 9:33.7 (math right?)
    Fun hitting one with Loren, been awhile.
    Good luck to all CFJ competitors tomorrow!

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