March 9, 2017

Thursday 170309

21-15-9 Reps For Time:

-SumoDeadlifts 205/135 RX+ 245/155 MRX 185/115
-WallBalls 20/14lbs 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′

Post time to responses.

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CrossFit Open WOD 17.3 Details:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

18 thoughts on “March 9, 2017”

  1. Sumo Deadlifts: 8@245, 3/3@275, 4@285, 1@345/1@355 (20# PR)
    Bench Press: 8@165, 6@175, 4@190, 2@200

    WOD MRx: 8:02

  2. Sumo Deadlift: 8-6-4-2 @ 135-155-165-185
    Bench Press: 8-6-4-2 @ 55-65-75-80

    WOD w/120# SDL, 10# WB = 3:55

    Core:
    1 min GHD sit up hold
    1 min high plank with push up every 10 sec
    35 GHD sit ups

  3. Sumo Deadlifts:8@315; 6@335; 4@355; 2@385
    Bench: 8@255; 6@275; 4@295; 2@320

    WOD w/ 245# and 20# WB to 10’=4:00

  4. CrossFit Federal Way
    7×1 deadlifts
    300#

    WOD
    4 rounds
    15 deadlifts 225#
    15 box jumps 24″
    15 pull-ups

    16:14

    Headed home tomorrow

  5. Sumo Deadlift and Bench Press
    8@ 155# and 8@ 95#
    6@ 155# and 6@ 105#
    4@ 165# and 4@ 125#
    2@ 175# and 2@ 135#

    WOD as rx’d
    2:53

    Core Development

  6. Strength: 8, 6, 4, 2

    BP: 55,60,65,75
    DL 115, 125, 135, 145

    WOD w/105# and 10# ball to 9′ target

    6:13

    35 sit ups and 1 minute plank hold

  7. Light day for me!
    Lifted with Joan not even sure what our weights were

    WOD with 115# and below 9ft wall balls. ( thanks for telling me Nicole! I thought they felt easy! lol)
    2:48

  8. Homestead:

    Row 2000m, rest 3 min
    Row 1500m, rest 3 min
    Row 1000m, rest 3 min
    Row 500m, for time

    28:04 – 9:00 = 19:04

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