Tuesday 180313
10min AMRAP:
-10 WallBalls 20/14 10′ MRX 20/10 9′
-10 T2B or 10 Anchored WallBall Sit-Ups
**Catch = start with and at the top/start of every minute complete 5 Deadlifts**
-5 Deadlifts 225/155 RX+ 275/185 MRX 185/125
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
Did reverse grip deadlifts
Warmup (the real WOD)
Row/DL e3mom
1:54/7@65
1:58/5@95
2:01/3@125
2:03/1@145
WOD w 95 reverse grip
Think I did 4 rounds of WB? It was terrible and I don’t remember
E3MOM- alternating 500 m row sprint & DL (used 225 for all DL)
1: row- 1:35; 7 DL
2: row – 1:37; 5 DL
3: row – 1:38; 3 DL
4: row- 1:40; 1 DL
*
WOD as rx – #225 DL; T2B
4 rounds + 3 WB
E3MOM:
500M Rows: between 1:42-1:47 each round
DL: 7/5/3/1 @ 225/255/285/315
WOD w/WB situps:
5 rds + 6 situps
Pre workout 50ghd sit-ups
E3mom
500m row (1:46)
7@200#
500m row (1:47)
5@235#
500m row (1:51)
3@270#
500m row (1:50)
1@300#
WOD 225#, 20#, 10’, wb sit-ups
2 sit-ups short of 4 rnds
E3MOM
7 Deadlifts @ 315#
500m Row-1:47
5 Deadlifts @ 365#
500m Row-1:43
3 Deadlifts @ 415#
500m Row-1:43
1 Deadlift @ 465#
500m Row-1:42
WOD Rx’d w/ T2B
5 Rounds plus 9 WBs
Strength/Wod
500m=1:50.1
7 DL @225
500m=1:49.9
5 DL @295
500m=1:56.8
3 DL @345
500m=1:57.1
1 DL @395
Wod rx with T2B=4 rounds +10 WB’s
Awesome pic, fellas!
WOD 1:
2:00.6/155
1:57.9/165
1:59.2/185
1:54.9/215
WOD 2 as Rx’d
6 Rounds + 1 WB
FUN workout! Great job, 9:30!
Rows:
2:18.4
2:16.5
2:14.9
2:13.2
Deadlifts 7-5-3-1@115-135-155-205
WOD MRx w/WB sit-ups
5 rds + 9 sit-ups
5 mile run
WOD 1:
1:52/145
1:48/175
1:48/205
1:50/235
WOD 2 as Rx’d
4 Rounds + 3 T2B
Rows:
1:32
1:37
1:36
1:35
DL built up to 225 single at 275
WOD RX (wb situps)
4 rounds (thought i was recovered from the rows, after the 2nd minute realized I was still demolished)
WOD 1: *Goal was to stay under 1:50
1:49 – 155# DL
1:49 – 205# DL
1:47 – 265# DL
1:27 (400m) – rower acted funny on me – started working well into my 4th set so we decided to gut it out to 400m. My math side tells me at that pace I would have finished at 1:48.75 – 315# DL
WOD 2: Mods (185# DLs; Bamboo V-ups)
5rds + 4 WBs
Thanks Nicole – great class!!
1:48/115
2:01/165
2:02/185
1:55/235
4 Rounds + 5 DL (@185)
Wod 1
All rows sub 1:48
185-215-235-285
—
Wod. w/215# DL’s & WB sit-ups
5 rounds + 10 WB’s
—
Ab Circle
I hate rowing 🙂
1st: 1:45
2nd 1:49
3rd 1:52
4th 1:54
7 @ 185
5 @ 215
3@ 245
1 @ 280
WOD: RX T2B: 7+18
Went way better than expected!
Row/deadlifts
1:47/175#
1:50/185#
1:53/205#
1:51/215#
Wod rx w/ t2b
8rounds+3 wallballs
E3MOM
500m row- 1:32.6
7 DL@300
500m row- 1:37.5
5 DL@350
500m row- 1:40.4 lost it here just couldn’t hang in there
3 DL@405
500m row- 1:37.7
1 DL@450
Wod RX+
4 rounds+ 7 T2B
Couldn’t get it together after the row and deadlift portion fun day though good job Matt and John on the strength
Row-1:40
Dead lift 7@225
Row-1:40
Deadlift 5@275
Row-1:41
Deadlift 3@315
Row 1:36
Deadlift 1@365
Wod rx
6+3 wallballs
Row/DL
All DLs with 225
Row – 1:39.7
Row – 1:43.0
Row – 1:44.7
Row – 1:45.3
No idea on wod. I was so tired from the rows, brain didn’t work.
Row/DL
have no idea what row times were..forgot to actually keep track of those! wasn’t quite warmed up for actual % on DL’s
7@135
5@155
3@185
1@205
WOD rx’d
7rds+3WB
WOD 1
Row – 1:38.7 -> 7 DL@240
Row – 1:41.4 -> 5 DL@280
Row – 1:45.8 -> 3 DL@320
Row – 1:45.2 -> 1 DL@360
WOD RX – 5rds
Turned it into an EMOM
Wod 1
All rows sub 1:45
185-215-235-285
—
Wod RX
DL’s & WB & T2B
5 rounds
—
Abs by Meredith
Row 1 2:02.8 85#
Row 2 2:05.7 115#
Row 3 2:07.9 135#
Row 4 2:07.8 155#
WOD mrx with WB sit ups
7 rounds even
WOD 1
2:19 – 85#
2:25 – 95#
2:12 – 105#
2:17 – 135#
WOD 2
95#, 10# ball to 9 ft target, 10# ball for sit ups
3 rds
1:45 135#
1:45 155#
1:48 175#
1:45 185#
WOD: 5 Rounds (1st three rounds with 185# then dropped to 155#)
LA Fitness Houston, TX
Shoulder Press: 10 reps E2MOM
135-115-95-75-65-65-65-75-85-85
Snatch Grip Deadlift: 10 reps E2MOM
185-185-185-185-185-135-135
Row/Deadlift:
1:38/300
1:42/350
1:41/405
1:49/450
Wod Rx+ W/30lb ball:
5+2wb’s
Felt kind of nauseated going into this one. Row/DL didn’t help lol
WOD 1
1:48/210
1:50.6/245
1:50.3/280
1:50.3/315 wasn’t sure it would leave the floor but it did!
WOD 2 Rx w/ T2B
4 rounds
Tabata Abs
Row/Deadlift:
1:31-315
1:38-315
1:38-315
1:42-350
Wod as RX’d
6 Rounds even