Friday 160527
21-15-9 Reps For Time:
Deadlifts 225/155 RX+ 275/185 55+ 185/125
Box Jumps 24/20″ RX+ 30/24″ 55+ 24/20′ Step-ups
Post time to responses.
Tomorrow CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
This picture is really cool.
BEST picture of two amazing ladies!! 🙂
Great pic ladies!!
Back Squats
5@165
4@170
3@175
2@185-185
Squat Snatch
2@75-80
1@85-90-95
WOD as rx’d = 3:17
Great picture, both content and composition!
Back Squats 5-4-3-2-2 @ 125-145-155-155-155
Squat snatch was a mess today started w/55# & went to just the bar
WOD w/155# & 20″ step-ups = 5:39
Awesome time, Queen B!!
TGIF! 😀
Back squats 5-4-3-2-2 @ 185-205-215-225-225
Squat snatch 2-2-1-1-1 @ 95-115-125-125-125
WOD as Rx’d (225#, 24″): 9:10
Back squats up to 125#
Squat snatch at 65#
WOD with 125#
4:22
Meredith, you smoked that lady!
Back Squat
5@ 165
4@ 185
3@ 200
1@ 205 (failed 2nd rep)
205 (failed)
Squat Snatch
2@ 75
2@ 85
1@ 100
1@ 105
105(failed)
WOD as Rx’d
3:10
Great job, nooners!
WOD 125# and box jumps
4:46
Strength
5 @ 245 – 2 @ 115
4 @ 275 – 2 @ 115
3 @ 295 – 1 @ 135
2 @ 305 – 1 @ 135
3 @ 315 – 1 @ 135
WOD with 155, push press and 24″
6:20
Strength: Back Squat
5@205
4@215
3@220
2@225
2@225
Strength: Squat Snatch
2@115
2@115
1@115
1@115
1@115
WOD w/225 & 30″:
8:25
“Murph” w/14lb vest and straight through (no partitioning)
62:06
first time doing it with vest and straight through. Felt great until getting to push ups which absolutely took FOREVER! Thanks everyone for the encouragement and Natalie for doing some squats and the last 400m run with me!!
LOVE the pic ladies!!
Strength
Subbed frontsquat in for BS, and 400m runs for squat snatch
7@225 – 400m run
4@255 – 400m run
3@275 – 400m run
2@305 – 400m run
2@305 – 400m run
WOD Rx
4:49
Back squats
5,4,3,2,2 – 185, 205,225,235,235
Squat snatches
2,2,1,1,1
115,135,145,155 f,155
WOD with 185#
6:49
100 – 50 – 100 – 50:
Sit-ups / Plank hold (100=3 min., 50=2 min.)
Mountain climbers
Leg lifts
32:59
Really cool pic, Syd and Mere!
8:00am
Back Squats
5@300#
4@320#
3@330#
2@345#
2@345#
Squat Snatch
2@155#
2@175#
Failed@195#
1@200#
Failed@215#
WOD
With 315# and 30″ games standard box jumps
Time: 6:29
1:30pm
50 cal air assault=2:12
Rest 3 minutes
40 cal =1:58
Rest 2:30 minutes
30 cal =1:38
Rest 2 minutes
20 cal = :41
Strength
5 @ 185 – 2 @ 95
4 @ 205 – 2 @ 115
3 @ 225 – 1 @ 135
2 @ 225 – 1 @ 145 (failed 1st – got 2nd attempt)
2 @ 235 – 1 @ 145
WOD Rx
6:40
Back squat
5@215
4@230
3@235
2@245
2@245
Squat snatch
2@115
2@135
1@155
1@160
1@165 (fx2)
WOD 225#DL 30″ BJ
7:57
Meant to put 2 @ 315, not 3
AM @ Bixby
Power Pull
2@155-185-215-245-275, 1@295
6x:15 goblet squat holds 55#
Chain Squats
3@185-205-225-245-265-285
Strict Chin Ups 3×6, :01 at top and bottom
*
CFJ
Front Squats
5@215-4@230-3@235-2@245-2@245
Squat Snatch
2@115-2@135-1@155-175-195(PR)
WOD w/ 115 Power Snatch and 24″
-7:45
*
Awesome pic today!
Strength: Back Squat E4MOM
2@245
1@255
1@260
1@265 (PR by 15#)
400m Sandbag Carry w/135? (camo-colored)
Back Squat
5@175
4@187
3@191
2@198
2@198
Snatch
2@85
2@105
1@115
1@125
1@135(fx2)
WOD as Rxd
3:19
Love the pic!
BS
5 @ 75
4 @ 80
3 @ 90
2 @ 95
1 @ 100# (I guess I didn’t hear Nicki say 2…as I see everyone did 2 on the last one)
Squat snatch: stayed light as technique is terrible – last ones only 40#
WOD w/105# and step ups to 20″ box
5:06
This is the BEST picture! Sydney and Meredith, you girls look awesome!!
Back Squat
5 @ 236#
4 @ 250#
3 @ 256#
2 @ 265#
2 @ 265#
Squat Snatch
2 @ 135# (TnG)
2 @ 165#
failed 185# twice
failed 185# once, made it 2nd time
failed 205# twice (got close first time, which would have been a 10# PR)
WOD as Rx’d
7:34
Back didn’t give out, which was nice, but I’m feeling that jet lag today!
Practiced some ring mu’s throughout the class, completed 3 out of 3, which ties my PR for ring MU’s in one day!