December 17, 2016

Saturday 161217

3min AMRAP:
-5 Hang Power Snatch 115/75 RX+155/105 MRX 95/65
-10 Barbell Push-ups
REST 2min
3min AMRAP:
-5 Hang Power Snatch 115/75 RX+155/105 MRX 95/65
-5 Barbell Facing Burpees
REST 2min
3min AMRAP:
-5 Hang Power Snatch 115/75 RX+155/105 MRX 95/65
-5 Barbell Push-ups
-5 Bar Facing Burpees

Post rounds and reps for each AMRAP 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!

20 thoughts on “December 17, 2016”

  1. Strength:
    Benchpress up to 225#
    Hang Power Snatch up to 135#

    WOD Rx:
    1) 3 rds + 3 HPS
    2) 3 rds
    3) 2 rds + 2 HPS

    Finisher: 30 Hip Extensions

  2. Bench press: 6@135; 4@156; 2@175; 1@225
    HPS: 6@95; 4@115; 2@135; 1@165
    *
    WODs – used 115#
    1st AMRAP- 4 rounds
    2nd AMRAP- 3 rounds + 5 HPS
    3rd AMRAP- 3 rounds

  3. Narrow grip bench
    135 / 155 / 175 / 175
    Hang power clean
    6 reps each round – 95 / 115 / 135 / 155

    Wod. w/ HPC @ 135 instead of HPS
    1 – 5 rounds + 5 HPC
    2 – 3 rounds + 2 BFB
    3 – 3 rounds + 5 BPU

  4. BP:
    6@185
    4@205
    2@225
    1@245
    HPS:
    6@115
    4@135
    2@165
    1@185

    WOD as RXd:

    5 rounds+2 snatch
    3 rounds
    2 rounds + 3 barbell push ups (messed up and went straight into burpee)

  5. Strength
    Bench – 225-255-295-325
    Hang Snatch -115-135-165-195 (added a few OHS in)

    Wod rx

    1. 5+1 (76)
    2. 4+6 (46)
    3. 3+13 (58)

    Total reps: 170

  6. 20 mile run
    Bench up to 125
    Hang power snatch 85
    Wod w 65
    1) 3 rounds + 3 hps
    2) 3 rounds + 1 hps
    3) 3 rounds
    Stayed light, body was slightly tired after that run..
    Great picture steph, so strong!!

  7. Bench:
    6 @ 205#
    4 @ 235#
    1 @ 255#
    1 @ 255#
    Bench wasn’t there today!

    Hang Power Snatch:
    6 @ 135#
    4 @ 155#
    2 @ 165#
    1 @ 185# ties power snatch PR
    Felt super easy, I feel a new PR coming

    WOD w/ 95#
    3rds + 12 reps
    3rds + 2 reps
    3rds

  8. Bench up to 125

    WOD w/ Hang Power Clean for snatch w/ 75lbs
    1) 3 Rounds + 4 HPC
    2) 3 Rounds + 1 Burpee
    3) 3 Rounds + 1 HPC

    Big 10am!! Great pic Stephanie!!!

    Great to see you, Stowers!

  9. Bench Press- 6@105 4@115 2@125 1@135
    Hang Power Snatch- 6@75 4@85 2@95 1@105

    WOD as rx’d
    1) 4 rounds + 3 barbell push-ups
    2) 4 rounds + 2 bar facing burpees
    3) 3 rounds + 4 bar facing burpees

    25 hip extensions

  10. Bench, 6@135, 4@155, 2@185, 1@205 PR
    HPS, 6@95, followed by 3 sets of 4@95

    WOD 85lbs
    1. 5 rounds plus 2 HPS
    2. 4 rounds plus 3 HPS
    3. 3 rounds plus 5 HPS

    Kudos to Chad for setting a great pace.

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