July 20, 2017

Thursday 170720

15min AMRAP:
-5 T2B
-10 Barbell Push-ups
-15 S2O 75/55 RX+ 95/65 MRX 65/45
-30 Doubles
Rest 1min Exactly
“Finisher”
-Max Time Low plank Hold

Post rounds, reps and “finisher” to responses.

DSC_1329

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

29 thoughts on “July 20, 2017”

  1. Bench: 7-5-4-4-3 @ 55-65-75-75-85

    WOD w/55#
    4 rds +2ttb

    *1st rd did part doubles and part ski jumps (rope issues)

  2. Strength: Bench
    7@275#
    5@295#
    4@315#
    2@315#
    1@315#

    WOD Rx+=6 rounds plus 4 T2B
    Finisher=40 seconds. . .

  3. Strength: Bench Press
    7@185
    5@195
    4@210
    4@210
    3@215

    WOD Rx:
    5 rounds + 1 T2B
    *Not including 1 round less the 15 S2O’s

    Finisher: Low Plank Hold
    2:01

  4. Muscle Up Progressions:
    7 Ring MU’s (Non-False Grip)
    7 Bar MU’s (Unbroken)

    WOD Rx:
    6 rounds + 20 reps (5 S2O’s)

    Finisher: Low Plank Hold
    1:10

  5. Bench Press
    7@110
    5@120
    4@125
    4@125
    4@130
    WOD rx’d+
    7rds+15S2O
    Shoulder SMOKER!
    “Finisher” low plank hold
    stopped at 2min

  6. Bench:
    7 @ 215#
    5 @ 230#
    4 @ 245#
    4 @ 245#
    2 @ 260# (should have been 248# but had to take on the Breck Berry challenge!)

    WOD rx’d:
    6rds even

    low plank hold:
    a laughable 30 seconds

  7. Bench: 170-185-190-190-195 (only got 195 twice..grr)

    WOD (bamboo v-ups in place of T2B – everything else Rx)

    I can’t remember if it was into the 4th rd or 5th rd but I got to 3 S2O

    FINISHER – goal was to get 1min and I barely got it 🙂 1:01

    Great class!

  8. 7:30am

    Back Squats
    7@275#
    5@300#
    4@325#
    4@325#
    3@350#(tried for 4 but failed)

    WOD (from yesterday)
    With 96# Kettlebell
    At 18 minute cap I was getting ready to start the 3/11 rep scheme. Went ahead and finished.
    Time: 23:33

    12:00pm

    Bench Press
    7@205#
    5@225#
    4@245#
    4@245#
    4@260#

    WOD
    Rx+
    Everything unbroken
    Rounds=9+10 S2O
    Finisher=1 Minute

  9. Who says Esquires do not work hard for a living 🙂 David truly is making leaps and bounds at CFJ. Keep it up David.

    Since I missed yesterday did Back Squats and Dumbbell Bench for strength.
    Back Squat = 7@135 – 5@185 – 5@205 – 5@225 – 4@235
    DB Bench = 14@40 – 10@50 – 10@60 – 10@60 – 8@60

    Todays WOD
    5-10-15-30 RXd = 6 rounds + 17 reps all unbrokenthen 2:06 High Plank Hold
    Let me tell you in Bville, I started at 2pm and it was 100 with a heat index of 108. I know it must be really HOT in the CFJ BOX! Stay smart and as cool as possible CFJ!

  10. Strength: participated

    Wod Rx+: 7 rounds + 5T2B
    2nd day back from a week off. Feeling it!

    Plank for a minute

  11. Bench Press
    7@205#
    5@225#
    4@245#
    4@245#
    4@295#
    WOD
    Rx+
    Rounds=7+12 S2O

    I thought Jess’s score was 7+10 push-ups so that whole beating her plan backfired, should of just ran my own race

  12. Bench up to 185#…must have got tired moving all of Kevin Otis’ weights off the bar so I could lift.

    WOD RXD
    5 rounds + 5 t2b

    Finisher 1:05

  13. Bench: 7@175; 5@195; 5@185; 3@205; 3@205
    *
    WOD rx except did lateral barabell skier jumps
    5 rounds + 10 barbell push-ups

  14. Bench up to 3 @ 72#

    WOD w/knee raises and 45# S20, 1st 2 rds regular push ups, 2nd two from knees,
    15 singles and 15 doubles ea rd.

    3 rds + 5 knee raises, 10 knee push ups and 5 singles and 5 doubles

    SO HOT!! I sure wish I could get up in time to make it to the 6:00 AM…but
    probably will never happen!

    Finisher:
    1 minute 15 seconds

    Breck, I don’t know how you did 9 + rounds…and even did a work in the morning!
    Great work!!!

  15. Finished bench with 225# x 3 reps

    Wod Rx w/ toes 2 rings
    3 rounds and 7 S2O

    Heat is killing me. Have to pace myself more than I’d like to stay safe.

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