May 26, 2017

Friday 170526

12min AMRAP:
-10 Burpee Over Box Jumps 24/20″ MRX 20/18″
-12 Wallballs 20/14lbs 10/9′ MRX 20/10 9′
-16/14cal Row or 14/12cal A Bike
Rest exactly 2min
“Finisher”
-2min Max Sit-Ups (athletes choice) GHD or Ab-mat Anchored Military

Post rounds, reps and “Finisher” to responses.

DSC_0725

Tomorrow CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

CF Jenks will be CLOSED on Monday May 29th Memorial Day.

18 thoughts on “May 26, 2017”

  1. 500m row 2:05.3
    250m row 1:00.0

    WOD 2/10# WB, 20″ box
    3 rds + 8 burpee over box

    Finisher: 40 GHD sit ups

  2. 500m Row 1:41.1
    250m Row 49.6

    WOD 3rds + 4 reps

    Burpee box step overs
    14# WB
    14 cal Row

    Finisher

    32 GHD’s

  3. 500m row- 1:39
    250m roe- I think it was 48 seconds

    Wod Rx:

    4 rounds + 10cal (6 short of a full 5)

    2:00min max Ghd: 40, had to come off and adjust my ghd

  4. 500m row – 1:42
    250m row -0:50
    wod as rxd with bike
    4 rounds + 4 burpees
    finisher: 48 ghd’s
    that was an exhausting hour!!

  5. 500m row: 1:28.8
    250m row: 46.6

    Wod: 3rds + 6 burpee box jump overs

    Military ab mat sit-ups: 37

    Holy smokes.

  6. 500m – 1:30.2
    250m – I was flying…literally flew off the seat

    WOD rxd
    3rds 5 burpee bj

    76 sit-ups

  7. 500m row 2:00 (5sec PR)
    250m row 1:00
    WOD rx’d w/assault bike
    3 rds+3 burpee box jump overs
    Finisher
    military ab mat sit ups=70
    back still bothering me from last weeks GHDs so didn’t do those

  8. 500 Meter row: 1:28.1
    Rest 3 Minutes
    250 Meter row: 0.44.0

    WOD
    As Rx’d (w/ row)
    Rounds = 4

    “Finisher”
    80 military ab-mat sit-ups

    Rest 2 minutes:
    20 GHD sit-ups (bad idea)

  9. 500m Row: 1:36:6 (3.0sec PR)
    250m Row: 53:8

    WOD Mrx with Row:
    3 rounds + 10 reps

    Finisher: 2min Max GHD’s
    35

  10. 500m row – 125.2 (0.8 pr)
    250m row – 43.8

    Wod rx – not enough recovery time for me
    2rds + 3wb

    Finisher
    34 military sit ups

  11. 500 m = 132.8
    250 m = 49.0
    Wod
    With 14#, 20″ and bike
    = 4 rds + 2 burpee overs

    42 sit-ups

    Nice job Russ!

  12. 500m 1:46.3
    250m :55.3

    WOD: 1st round burpee box jumps, second round halfway through went to step-ups, 14lb ball and rowing
    3rnds+ 12WB’s

    62 anchored sit-ups

Leave a Comment

Your email address will not be published. Required fields are marked *