Wednesday 180301
For Time:
-21 KBS 55/35# RX+ 70/55# MRX 45/25#
-11 Box Jumps 24/20 RX+ 30/24 MRX 20/18
-2 Rope Climbs 15′ MRX 10′
-200m Run or 200m Row
-21 KBS
-11 Box Jumps
-2 Rope Climbs
-400m Row or 400m Run (opposite of last)
-21 KBS
-11 Box Jumps
-2 Rope Climbs
-800m Run or 800m Row (opposite of last)
-21 KBS
-11 Box Jumps
-2 Rope Climbs
-400m Row or 400m Run (opposite of last
-21 KBS
-11 Box Jumps
-2 Rope Climbs
-200m Row or 200m Run (opposite of last)
Post time to responses.
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
WOD w/25# kbs, 18” step ups, 10’ rope, all rowing
22:10
WOD Rx’d; rowed 400’s, ran the others:
23:54
WOD: 45# KB, step ups, Fat rope, all running
20:15
WOD 45#, step ups, 15′ rope, runs
21:01
WOD RX
Step Ups. Run row run row run
21:32
WOD (mods):
45# KBS (unbroken)
20″ Box Jumps
2:1 Bended Leg Rope Descents
Run-Run-Row-Run-Run
22:17
*see all those runs, Nicole 🙂
Fun class – great weather!! Thanks Nicole!
WOD: (modified 50DU for 2 RC)
20:59
WOD RX: 22:38
Dennis digging in for some good deep push-ups. Way to get after it. Great scores so far CFJ.
–
WOD almost RXd = 21:50 -Ha Ha. I don’t have a 15′ rope at home so had to modify the rope climbs with 11 Strict Pull-Ups
WOD with 35# KB, 6 cal assault bike subbed for box jumps, 4 rope pulls, and all rows
23:10
WOD w/25# KB, 20″ box step ups, first 200M row, rest runs, 4 ropes from standing to floor
27:57
The only good thing I can say is that I did all Kettle Bell swings unbroken!!
Fun WOD
WOD – rxd on reps and weight. Did box step-ups and rowed all distances
23:58
WOD
As Rx’d (row, run, row, run, row)
21:17
Good to be back with you guys/gals!
WOD. Rx’d (run, row, run, row, run)
21:28
WOD as Rx’d (Run, row, run, row, run)
21:51
Fun workout!
WOD RX’D all runs
17:58
Wod
Rx all runs
19:56
WOD rx’d w/all runs
20:59
Clearly need to work on my consecutive rope climbs..take way too long in between!
Wod (Mrx)
Run, Run, Run, Row, Run
45#
20″ (Jump, Jump, Jump/Step Up, Step Up, Step Up)
10′
22:38
Fun One!!
WOD RX’s row,run,row,run,row
20:09