November 2017

Marine Corps Birthday
For Time:
-1600m Run or Row for the Marine Corps
Then
“MARCO”
3 RFT:
-21 Pull-ups
-15 HSPU
– 9 Thrusters 135/95 MRX 95/65
Then
-1600m Row or Run (opposite of start) for the Marine Corps

Post time to responses.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year- old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Don’t forget to ORDER your CFJ Hoodie. Last day is this Sunday, November 12th!

6min AMRAP:
-15 BW/75%BW Deadlifts
-15 Anchored Weighted Sit-Ups 25/15lbs RX+GHD Sit-ups MRX 15/10lbs (hold weight on chest w/arms crossed and touch elbows/forearms to knees)
REST 3min
6min AMRAP:
-5 BW/75%BW Deadlifts
-9 T2B
-15/12cal Row or A Bike
**Athletes choice which 6min AMRAP to start with**

Post results for each AMRAP to responses.

For Time:
-Run 400m
– 5 WallWalks (all athletes) then
-10 HSPU or 3 more WallWalks
– 1 Rope Climb 15′ RX+ Legless MRX 10′
-Run 200m
-30 WallBalls
– 2 Rope Climbs 15′ MRX 10′
-Run 400m
-25 Push Press 95/65 RX+ 115/75 MRX 75/55
– 1 Rope Climb 15′ RX+ Legless MRX 10′
-Run 200m
-25 Barbell Push-Ups MRX HRPU
– 2 Rope Climbs 15′ MRX 10′

Post time to responses.

3 RFT:
-7 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65
-42 Double Unders
Rest 3min/add wt
3 RFT:
-7 Power Clean 155/105 RX+ 185/125 MRX 125/80
-7 Burpee Box Jumps 24/20″ RX+30/24 MRX 20/18

Post time for each WOD and total time minus 3 minutes rest to responses.

Team WOD
10min AMRAP:
-Partner 1 -Row 200m (switch, same rower)
-Partner 2 -Row 200m or 0.5km A Bike
-Partner 1 -15 Thrusters 75/55 RX+ 95/65 MRX 45/55
-Partner 2 -15 Thrusters
-Partner 1 -10 Pull-ups RX+ C2B
-Partner 2 -10 Pull-ups
REST 2min
8min AMRAP:
-Partner 1 -Row 100m (switch, same rower)
-Partner 2 -Row 100m or 0.3km A Bike
-Partner 1 -10 Thrusters
-Partner 2 -10 Thrusters
-Partner 1 -5 Pull-ups RX+ C2B
-Partner 2 -5 Pull-ups

Post rounds and reps for each AMRAP to responses.

Last day to PRE-ORDER your CFJ hoodie is this Sunday, November 12th!