Monday 160704
Happy Independence Day Athletes Choice
“BARRAZA” HERO WOD
18min AMRAP
200m Run
9 Deadlifts 275/185lbs
6 Burpee bar Muscle-Ups
OR
“PK” HERO WOD
5 RFT:
10 Back Squats 225/155
10 Deadlifts 275/185
400m Sprint
Rest 2min after each round
OR
“HALL” HERO WOD
5 RFT:
3 Cleans 225/155
200m Sprint
20 KettleBell Snatches (10ea arm) 53/35lbs
Rest 2min after each round
Post WOD of choice and results to responses.
Happy Independence Day, CFJ! We will be offering an 8am and 10am class this morning- all other classes are canceled.
Mark your calendars for this Saturday, July 9th (post-WOD)! Angie and Allan Large have kindly opened their home & pool to us for our annual CFJ community pool party! This is a family-friendly event so please feel free to bring the kiddos. This year, the Large’s will be hooking up some smoked chicken and brisket so all you’ll need to bring is a side and beverage of your choice. We look forward to seeing all of you there!
Happy Indepedence Day, CFJ
“Hall” w/125# and 35# KB
19:19 – 8:00= 11:19
Should have gone heavier.
“Hall” w/ 205# cleans
21:47 – 8 = 13:47
“Hall” w/ 105# & 25# DB’s
20:10-8 = 12:10
Barraza
3 rds + 200m run
“Hall”
w/105# cleans & 25#DB snatches
21:27 -8:00 = 13:27
Barraza w/ 145 and burpee pull ups
4 rounds + 100 m run
Hall @205#
18:53-8:00=10:53
“PK” w/ Rx’d loads, BS from rack
27:38
Great job, everyone! Happy 4th! 🙂
Pk-
Started at 135# for both. Back was hurting, Moved to 105# in second round. Used rack for back squats dropped and used same bar for dl
25:14-8:00
17:15
Hall w/155 cleans:
25:12 – 8:00 = 17:12
For Time:
125m Row or 100m Run
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Military Ab-mat Sit-ups anchored or 20 GHD Sit-ups
400m Run or 500m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
250m Row or 200m Run (opposite of last)
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Mil Sit-ups anchored or 20 GHD Sit-ups
100m Run or 125m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
500m Row or 400m Run (opposite of last)
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Mil Sit-ups anchored or 20 GHD Sit-ups
200m Run or 250m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
**observe the burpee PU/MU& Sit-up order
24:30 (all row w/ burpee pl/u’s)
& GHD’s
Happy 4th to all!!!
PK from rack w/ row instead of run – 29:31
“Hall” rx’d w/155#
24:35-8:00=16:35
“PK”
155 squat from rack
165 deadlift
31:35
My first WOD outside of 101
Happy 4th!!
“PK”
Rx load, BS from rack
25:57
PK with prescribed weight, from rack, rows instead of runs
29:50
Barraza with 205 DL & burpees Ring muscle ups
3 rounds 5 DL
“Hall” as Rx’d = 17:30
Minus 8 min = 9:30
“Hall” with 155# – 18:04
“Hall” @205 & 55# DB
19:48- 8:00= 11:48
Hall as Rx’d:
21:12 – 8:00= 13:12
Thanks for making me go rxd Jess! Great job!
Barraza modified
200m run
9 DL 85# first two rounds, then 115#
6 burpee plu
3 rds + 3 PLU