July 4, 2016

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.

DSC_0558

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!

24 thoughts on “July 4, 2016”

  1. Happy Indepedence Day, CFJ

    “Hall” w/125# and 35# KB
    19:19 – 8:00= 11:19

    Should have gone heavier.

  2. 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

  3. 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)

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