The 4:30pm, 5:30pm & 6:30pm Classes are Canceled Today.All Regular Morning Classes 5:00am, 6:00am, 9:30am and 12:00pm Will Be Offered.
11min AMRAP:
-7 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65
-5 Barbell Push-Ups MRX Push-Ups
-35 Double-Unders
Post rounds and reps to responses.
17 thoughts on “December 26, 2017”
Jeremy
Strength: alternating bench and HP Snatch
Bench: 10@135; 8@175; 6@185; 195 max set – 8
HPS: 6@135; 4@150; 4@150; 2@165
*
WOD as rxd *except did lateral barbell skier jumps in place of DUs
9 rounds + 2 HPS
*
Core:
1 min hip ext hold
1 min l-sit hold
1 min max hip ext (40)
1 min low plank hold
Felt great to be around friends and FIT people! So awesome. Thanks for the good CFJ time. Sure have missed it.
Strength = 4 sets 10 reps Bench Press at 125lbs & 4 sets 6 reps Hang Power Snatch at 75lbs
WOD with all movements as required but at 75lbs = 8rds & 27 DUs almost went un- broken but messed up on my last few sets of DUs
Already feel the soreness setting in:)
Strength: alternating bench and HP Snatch
Bench: 10@135; 8@175; 6@185; 195 max set – 8
HPS: 6@135; 4@150; 4@150; 2@165
*
WOD as rxd *except did lateral barbell skier jumps in place of DUs
9 rounds + 2 HPS
*
Core:
1 min hip ext hold
1 min l-sit hold
1 min max hip ext (40)
1 min low plank hold
Hps: 145-155-165-175
Bench, light due to shoulder: 135-155-205
Wod rx’d 6+1, everything unbroken
Strength: alternating bench and HP Snatch
Bench: 10@135; 8@155;(pause bench) 6@155;(pause bench) 155 max set 10
HPS: 6@115; 4@135; 4@155; 2@175 (f)
WOD RX:
7 rounds
Close Grip Bench Press: 10@155 (shoulder didn’t feel comfortable with this load)
Hang Power Snatch: 6@135, 4@145, 4@150, 3@160
WOD w/95#, Barbell Pushups, and 8cal Bike:
5 rounds + 4 reps (4 HPS)
1min Hip Extension Hold
1min Max Hip Extensions: 40
1 min Low Plank Hold
Back Squat @155# E3MOM (Approximately; Left phone at CFJ):
10-10-10-10-10
Strength
Participated
—
Wod. Subbed 8 cal bike for dubs. (115#)
5 rounds
—
All core
Bench 10@185 8@205 6@225 max rep 225# for 19 reps
HPS 135-165-185-215 (fail to big pump from max rep)
Wod rx 8 rds + 15 double unders
Bench 175
HPS 135
WOD with 95#
4+7HPS
Core development
Great to see Okie DB today
Bench
10@155
8@185
6@205
15@185
HPS
6@95
4@115
4@115
2@165
Wod RX
7+37 (25 dubs)
Felt great to be around friends and FIT people! So awesome. Thanks for the good CFJ time. Sure have missed it.
Strength = 4 sets 10 reps Bench Press at 125lbs & 4 sets 6 reps Hang Power Snatch at 75lbs
WOD with all movements as required but at 75lbs = 8rds & 27 DUs almost went un- broken but messed up on my last few sets of DUs
Already feel the soreness setting in:)
Bench Press
10@95
8@115
6@125
8@130
Hang Power Snatch
6@85
4@95
4@105
2@125
Wod rx’d
8rds+14DU’s
Core development
Great to see ya Okie!! We’ve missed ya!!
HPS 115-135-145-165
Bench- skipped (shoulder)
Wod rxd
7 rds
Strength:
BP up to 195#
HPS up to 145#
Max Reps BP @ 195# – 12
——-
WOD RX
6 Rds + 18 DU
—
All Core
Strength up to 130 BP, HS up to 110
WOD RX’d 8 RNDS even
30 min peloton ride + core
Alternating HPS & BP
6 HPS@115#
10 BP@155#
4 HPS@135#
8 BP@185#
4 HPS@145#
6 BP@205#
2 HPS@155#
15 BP@205#
WOD
As Rx’d
Had 2 double under misses or would have been unbroken.
Rounds=9+16 Double Unders
Strenght
WOD with 65#, regular push ups, and 7 cal bike subbed for DU’s
5 rds + 2 cals
5 minute AMRAP of:
-200m Row
-20 Hand Release Push-ups feet on Plate
-200m Row
-Max Burpees to Plate (35)
REST 3 minutes
6 minute AMRAP of:
-400m Row
-100 Double Unders
-25 HSPU or 5 Wall Walks
-Max Burpees to Plate (22)
REST 3 minutes
For Time:
-10 Burpees to Plate
-100 Doubles
-15 Hand Release Push-ups feet on Plate
-600m Row
-10 Burpees to Plate
22:31 – 6:00 = 16:31
5 rds
30 cal, air assault
10 V ups
10 rower sit-ups
10 cnj 95#
22:05