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.
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!
BP
6@205
4@225
2@245
1@275
HPS
6@95
4@115
2@135
1@165
wod
3 rds + 1 BBPU
3 rds
2 rds + 1 HPS
Bench 85-95-105-115
HPS 65-75-80-85
AMRAP’s rx’d
1st- 3 rds+5 HPS
2nd- 3 rds
3rd- 2 rds + 4 HPS
30 ab may sit-ups
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
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
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
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)
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
Looking strong, Steph!
BP 6-4-2-1
115-135-145-165
HPS 6-4-2-1
85-115-125-135
WOD w 75#
1. 2 rds
2. 2 rds+2HPS
3. 1 rd+2PU
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!!
BP 245
HPS 155
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
BP 175
HPS 145
WOD rxd
3 + 1 HPS
2+ 2 HPS
2+2 HPS
30 hip ext
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!
Bench press up to 80#
WOD w/40# and regular push ups
1) 2 rds + 7 push ups
2) 2 rds + 3 burpees
3) 2 rds + 3 HPC
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
WOD
As Rx’d
1. 3 rds + 1 HPS
2. 3 rds + 1 HPS
3. 2 rds + 3 burpees
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.
This one looked like a fun one! Hoping to be back at it this week! #suckstobesick
Bench up to 235#
HPS up to 145#
Wod RX
1. 4 rounds
2. 2 rounds + 4 BFB
3. 2 rounds +5 barbell push-ups
30 hip extensions