Monday 180312
15min AMRAP:
-21 KBS 55/35# RX+ 70/55# MRX 45/25#
– 5 Burpee Box Jumps
-15 Ring Dips MRX Bar Dips or Parallette Dip Push-ups
-10 Box Jumps
– 9 HSPU RX+ 4/2″ Deficit
Post rounds and reps 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
Bench press
10@185
7@205
4@235
2@250
WOD: 55#, 24”, hspu, dips (ring 1st rnd, bar)
2 rounds + 2 box jumps
50 ghd sit-ups
1min high plank
1min low plank
Bench
10 @ 85#
7 @ 100#
4@ 110#
2 @ 125#
Wod
21 KB w/ 35#
5 BBJ’s
8 full range of motion (deep) dips
10 BJ’s
9 HSPU’s w/ ab mats
3 rds + 7 KBs
Bench. 10-7-4-2 @ 65-70-75-85
WOD
25# KB, 18” box (steps), parallette dips, 2 abmat hspu
3rds + 8 dips
THIS IS THE BEST!!!!!!!!! berry good photography at his finest. bunionectomy has got nothing on you! haha get it girlll
Bench Press
10@105
7@125
4@135
2@150
WOD w/35#KB, ring dips, Strict 2″ deficit HSPU’s
4rds+17KB
All core and grip development completed
used 15# plates for carry and 55#KB’s for farmers carry
Bench Press
10@185#
7@205#
4@235#
2@255#
WOD
With 55# KB, 24″ box, strict ring dips and strict HSPU’s
Rounds=4+1 KB Swing
bench
10@225
7@255
4@295
2@345
wod rx 24″ box kipping hspu and dips 53#KB
4+5 dips
Get it Sam! Haha that’s hilarious.
Bench
10@185, 7@215, 4@245, 2@265
WOD with 70# kB and all else as prescribed
2 + 21 kbs
Bench
up to 2 @ 185#
WOD MRX (45# KBs, step-ups 20″, banded dips (green), strict press #30lb db)
3rds + 2 burpee box step-ups
great noon class!
Close Grip Bench
135-165-185-205
—
WOD. Rx’d but with 70# K-Bell / strict Ring Dips / Strict HSPU
3 Rounds + 1 B-BJ
—
Planks/Plate Carry
Bench Press with Nicole:)
10@95
7@115
4@125
2@135
WOD as rx’d
2 rounds + 8 ring dips I think…
Some Core Development
Samantha is tearing it up and even catching air! (good pic capture cuz) She does not mess around when it’s 3-2-1-GO! Way to throw down this am CFJ (SWOLE).
–
Bench = 95-125-145-165lbs
WOD Scaled
-21 KBS 53lb
-5 Burpee Box Jumps 24″
-15 Parallette Dip Push-Ups
-10 Box Jumps 24″
-9 DumbBell Incline Bench Press 40lbs
= 3+17
Core/Grip = Complete
Bench
Did an extra set 3reps @ 185
WOD
45# KBS, Box Jumps 20″, Dips, Wall Climbs (3 per set)
3 Rounds
Bench:
10 @ 135
7 @ 155
4 @ 165
2 @ 185
WOD as Rx: 3 rds
Pre-Workout
18.3 AKA 14 Long Minutes of DU attempts
30
Thanks, Breck for enduring that!
Strength
10@75
7@85
4@95
2@105
WOD with 35# KB, step-ups, parallette dips, and 20# seated push press
4 rounds even
18.3
460/12:36
WOD Scaled (ring dips -> parallete push-ups) everything else rx
3 +51 (10 bj)
Strength:
10@155
7@205
4@235
2@247
Wod Rx:
4+13 kbs
Core&Grip Development complete w/35lb plates & 96lb KB’s
Strength:
10@155
7@205
4@235
2@247
Wod Rx:
4+13 kbs
Core&Grip Development complete w/35lb plates & 96lb KB’s.
Dumbbell bench:
10@55; 7@65; 4@75; 2@80
*
WOD scaled: modified the box height to 20” & step-ups; did kipping ring dips; did 3 wall walks in place of HSPU
2 rounds + 1 wall walk
Bench up to 4@205
Wod RX’D 4 rounds+ 49 reps(8 BJ)
45lb 100m plate carry
96lb KB farmers carry
Low plank hold
Bench Press
Up to 225#
____
Wod RX
3 Rounds (I think)
___
Abs by Meredith
No strength. Did A bike.
Wod with mods
2.5 rds
Meredith abs and plate carry after.
Bench
10@135
7@165
4@185
2@225
Wod RX
4 + 26 (5 burpee box jumps)
Bench Press
10@155-7@185-4@205-2@225-2@245
15 min amrap
21 kb swings
5 burpee box jumps
15 ring dips
10 box jumps
9 HSPU
– 3rds + 41 (15 dips)
Ring Dips went to singles after the first round. Effects of 18.3
Strength
10@125
7@140
4@160
2@170
WOD w/ banded ring dips (9-10-9 reps; blue band) and 1 Ab mat w/5# plate for HSPUs
2 rounds + 9 banded ring dips
Tabata Abs
Plate pinch w/ green 25# plates
Farmer carries w/70#KBs
1 min high plank hold
1 min low plank hold
Thank you Meredith for pushing me on the plate pinch and farmer carry to do more weight LOL
Bench
10@165
7@185
4@205
2@225
WOD: 55#,step ups, wall walks, bar dips
3rds +1
LA Fitness Houston, TX
10×10 Strict Close Grip Seated Row: 90#-135#
10×10 Strict Bar Dips
10×10 Leg Press Machine: 315# (the equivalent to about 135# with a barbell)
7×10 Pec Fly Machine: ~80#
Bench:
10@ 135
7@ 155
4@ 175
2@ 195
Wod: 55# KB, 24″ box, bar dips w/ red band, HSPU w/two ab mats
2rds + 12 dips
Bench up to 155#
WOD MRx with two abmats:
3 Rounds + 21 KBS
Bench Press
10 @ 225#
7 @ 255#
4 @ 305#
2@ 335# (slight assist from David on second rep)
WOD RX’d (or so I thought, I don’t think i did 21 KBS each round–thought it was 15)
3 Rounds plus 7 Ring Dips
Bench:
10 @120
7 @135
4 @145
2 @155 – Thanks Shannon! 🙂
WOD RX: 3 + 24
Strength:
5 Strict pull ups
10 Jumping jacks
15 Air squats
7 EMOM
Wod RX:
4 Rounds + 29 reps (3 ring dips)
Core and Grip Development