July 18, 2017

Tuesday 170718

30min AMRAP:
-9 Hang Power Cleans 155/105 RX+ 185/125 MRX 125/85 or DB Pwr Cleans 45/30 RX+ 50/35 MRX 40/25 (DB cleans from floor)
-11 Pull-Ups
-600m Run

Post rounds and reps to responses.

DSC_1344

Our CFJ Annual Summer pool party, hosted by Allan and Angie Large, is right around the corner! Saturday, July 29th at noon– Angie will supply the BBQ, please bring a side dish and beverage of your choice. Kiddos are welcome! We hope to see all of you there!

*For directions, please e-mail Angie at alarge2@cox.net

Reminder: Cindi Carter’s birthday bash this Friday, July 21st at the River Spirit pool! They have reserved a cabana for the day and suite for the evening! Entrance to the pool is $25 if you haven’t reserved a room.

*For more info or to RSVP, contact Cindi at 918-704-6480

27 thoughts on “July 18, 2017”

  1. Strength: HPC
    3@155
    3@185
    3@185
    3@205

    WOD Rx+ w/Barbell:
    3 rounds + 20 reps (11 Pull-ups)

    20 GHD’s w/20# WB

  2. Strength:

    2×3 @ 155#
    2×3 @ 175#

    WOD Rx’d: 4 rounds + 20 reps + 200M run (knew I didn’t have enough time for the full 600)

  3. Some Strong Beautiful Ladies lifting and 1 Wild Man hanging from a bar.

    WOD RXd = 6 rounds +20 reps and 75m Run. I did 45lb DB Pwr Cleans and Strict Pull-ups

  4. Strength: Up to 165# – didn’t go super heavy but quasi-heavy 🙂

    WOD MRx

    4rds + 20 reps + 200m run

    Great job nooners!!

  5. Strength:
    Worked in with Dan the man up to 185#

    WOD Rx+
    5 rounds + 400m (2×200 loops),

    Was hoping for 6 rounds but not today

  6. CROSSFIT SPRINGFIELD

    PAUSED BACK SQUAT (5 X 3: ALTERNATE EACH SET W/ 10 KBS)
    Hold for “One-one-thousand, two-one-thousand
    % Progression For Paused Back Squat: 55/60/65/70/75%

    Back squats up to 225#
    KB SWING 5 X 10 – 70#

    ———-

    METCON (TIME)
    7 Rounds. 21 Minutes. Every 3 Minutes: *Row 30/20 Calories

    Slowest round 1:34

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