December 21, 2016

Wednesday 161221

4 RFT

-6 Muscle-Ups Ring MRX 6 Pull-Ups 6 Dips
-12 T2B
-6 OHS 135/95 RX+ 165/115 MRX 95/65
-12cal Row

Post time 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 (4:30pm cancelled, we will run 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!

27 thoughts on “December 21, 2016”

  1. OHS up to 75#

    Modified WOD (tendinitis issues)
    4rds
    12 parallette dips
    12 abmat sit ups
    6 ohs 55#
    12 cal row
    Time = 10:53

    Core dev:
    25 ghd sit ups
    25 back ext
    25 butterfly abmat sit ups

  2. Strength:
    8@80#
    6@95#
    4@105#
    2@115# (current 1rm)

    WOD @75#
    Banded pull-ups & push-ups (6 each for 1st round, 4 for rest), hanging knee raises:
    19:27

    First time to only use one band for pull-ups instead of 2, so pretty excited about that!

  3. OHS
    8@85
    6@105
    4@125
    2@145 should have went heavier!
    WOD rx’d
    13:42
    Tried to catch ya justin but my pulls on rower just werent getting me there!

  4. OHS up to 4 @ 85#, skipped last set

    Mod WOD
    6 bar MU – green band
    12 GHD’s
    6 OHS w/65#
    12 cal row

    15:21
    40 butterfly PLU’s for fun

  5. OHS up to 115# x 2

    Wod – Rx’d but w/modified ring muscle ups

    1 – 3 RMU
    2 – 3 RMU
    3 – 2 RMU (several misses)
    4 – 3 RMU

    18:11

  6. Nicole words can’t say enough. Thank you for everything you do ☺

    OHS (Squat Snatch into all of them)

    8@95#

    6@115#

    4@135#

    2@155#

    Took everything I had but WOD
 As Rx’d = 14:56

  7. OHS
    135
    185
    225
    257 (Sorry Mike F had to!)

    Felt good on OHS went for PR got 285# for 1 (10 PR)

    WOD scaled 4MU per round
    13:54

    then did 4 MU at the end before time cap

  8. Great pic, Nicole! You are a rock star!

    OHS up to 2 reps @ 155# (1RM is 160# so I feel like I might have been able to get a PR but ran out of time – we’ll get it next time!)

    Mod WOD:
    6 PLU & 6 Parrallette Dips
    12 T2B’s (several were just getting my feet as high as they would go)
    6 OHS (115#)
    12 cal row (dominated the row machine 🙂 )

    17:47

    shout out to Dusty – killed it today!! Great job nooners! Pete gave me a couple of no reps with his eyes so that was tough but I powered through!

  9. OHS started with one hang squat snatch each time for the first three sets then went off the rack
    8@115
    6@165
    4@185
    Failed 225

    WOD as RX’D
    17:23
    Muscle ups broke down

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