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″Â Step-Ups Okay
20 Ab-mat Unanchored Sit-Ups RX+ 20Â 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.
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!
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
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
Fish game warmup: score – 1230; distance – 857 meters
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)
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
Strength up to 255lbs
WOD 1: 1:29
WOD 2 rx: 15:04-4:29=10:35
500m row 2:05
Back squats
Up to 185 (5#PR)
WOD rx’d
16:57
Back squat 215# (5# PR)
WOD 1 2:02
WOD 2: 18:40-5:02= 13:38
Oops forgot to minus 5:05
16:57-5:05=11:52
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
Back squat up to 245#
WOD #1
1:26.0
WOD #2 w step ups
16:04-4:26 = 11:38
Prep for the first timer’s open tomorrow. Good luck everyone competing in the Spartan Challenge!
Back squat
1RM 275#
500m row
1:41
WOD subbed 30 sec high plank for SU
15:27-4:41
11:56
BS
Up to 190#
500m 1:49
WOD w/ step ups
16:28-4:49= 11:39
Nice PR’s Sarah & Daniella! And Amy C.. Dang girl!!
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!
Math.
Wod time 16:37-2:15-3:00=11:25
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
Back squat
245
500 m row
1:43.0
WOD
16:06 – 4:43=11:23
Fran in the garage
5:03 rx
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!
Squat- 385
Row- 125.9
Wod-14:29-3-125.9= 10:03.1
Great coaching Nicole! Good to get one at Cfj!
Loren?
Math
10:56