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.
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!
OHS
135, 8
165, 6
185, 4
205, 2
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
OHS
8@135#
6@165#
4@185#
2@225#
WOD
As Rx’d
Time: 15:24
OHS up to 105#….knee issues
WOD w/ pull-ups and bar dips = 15:38??
OHS
8@135#
6@155#
4@175#
2@205#
WOD–one round w/ 2 MUs and 3 rounds with pull ups and ring dips
15:55
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!
OHS:
8@115
6@135
4@185
1@225
WOD Rx:
12:59
Good push Mike and Jessica!
Strength OHS 8-6-4-2
135lbs
185lbs
225lbs
255lbs
Wod with bar muscle ups everything else rx
Time=12:59
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!
Hot legs missy!
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
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
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
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
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!
OHS up to 165#
WOD RXD
3 rounds even at time cap
OHS up to 105#
WOD scaled with PU and Bar dips and T2Rings, and 75#
14:20
2 OHS up to 155#
WOD with 3 bar MU 13:10
8@105
6@115
4@120
2@125
WOD:
6 pull-ups & 6 banded dips
12 T2B
6 FS @ 95#
12 cal row
3 rounds and ripped
OHS
Up to 1 @ 205#
—
Wod. Rx’d.
19:28
OHS
8@155
6@175
4@205
2@235
wod+
3 rds in 17:30
OHS
Up to 2@130#
Wod w 3 bar MU’s and 3 ring “attempt/swings” for each 6 mu
Rest as rxd
3 rounds at time cap
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
OHS up to 160×2
WOD @ 95# w/2 ring MU’s instead of 6
17:52
Strength:
Squat snatch into OHS
8@135#
6@165#
4@185#
Clean into OHS
2 @ 205#
Wod w/ 6 pull-ups and 6 ring dips
13:16
WOD w/ 95# & 8 pull-ups/8 handclap push-ups
14:18
Core development
OHS
8@135#
6@185#
4@205#
2@225#, failed #3
WOD
As Rx’d
Time: 16:15