December 13, 2016

Tuesday 161213

Team WOD in Teams of 2

20min AMRAP:
50 Double-unders (each partner completes 25, break up as desired i.e. 25-25; 15-10.. )
40 Russian KBS 70/55lbs MRX 55/35 (each partner completes 20, break up as desired i.e. 20-20 or 10-10-5-5-5-5)
30 Back Squats 95/65 MRX 75/55 (Alternating Reps i.e. you go, I go, partner must stand full from back squat bar before partner 2 does the next rep)
20 T2B (each partner completes 10, break up as desired i.e. 10-10; 5-5-5-5..)
10 Power Snatch 95/65 MRX 75/55 (Alternating Reps i.e. you go, I go, partners bar must hit ground before partner 2 goes)
2 Rope Climbs 15′ MRX 10″ (Alternating Climbs, 1 each, must wait for partner to touch floor before partner 2 goes)
**athletes cannot work at same time**

Post rounds and reps to responses.
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Join us Friday, December 23rd for our annual CFJ Holiday Celebration!

We will open the doors at 5pm and start DB’s “12 Days of Christmas” WOD around 5:30pm (we will run in heats as necessary). Dress up in a fun Christmas outfit and bring a side or beverage of your choice. We will have a gift for best dressed male and female! We look forward to seeing everyone there!ย 

23 thoughts on “December 13, 2016”

  1. Strength – 1 Hang Power Snatch + 1 Power Snatch cluster
    Up to 115#. Failed 135#

    WOD without teammate. Modified WOD due to calf issue
    7 cal assault
    20 – 70# Russian KBS
    15 – 95# Back Squat
    10 – T2B
    5 – 95#
    2 – rope drops to floor and climb.

    3 rounds plus 3 cal assault bike.

    Sorry Breck for not shutting of the fan.

  2. Strength HPS to P.Sn
    65-75-80-85-100
    Wod w/ Angie. RX’d with GHD’s in place of T2B, 10′ RC
    3 rds + 31 BS.. Angie decided 30 wasn’t enough! Hehe

  3. Strength: HPS + PS Cluster
    up to 135#

    WOD w/Evan:
    Subbed T2B’s for GHD’s. Used 70# and 55# KB’s

    3 rounds + 19 KBS

  4. Strength complex: 55-65-70-75-80

    WOD w/Ali
    I used 55# bar, 35#KB, GHD instead of TTB and 10′ rope
    3 rds +31 BS (above and beyond…that’s my motto!) ๐Ÿ™‚

  5. Snatch Cluster
    65-75-85-90-95(pr) for hang power snatch

    WOD with Melissa! 65# TTR, 45# KB and 10 ft rope climbs
    Fun one!
    4 + 19 RKB

  6. Strength to 100
    WOD with Stephanie and baby makes three!
    Mod WOD for cut hand: DU, 55#kb, 65#bs/snatch, GHD, 10 SDHP
    3 rds+ 1 BS

    Thanks for teaming up!!

  7. hang power snatch to power snatch complex
    up to 95#

    wod as rxd – solo
    50 dubs, then everything else I cut the reps in half
    4 rounds + 9 russian swings

  8. Complex
    up to 105 failed 115#..wasn’t feeling it today to try it again
    WOD as Rxโ€™d w/B
    = 4 + 12 Russian KBS
    Great job B!

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