March 14, 2018

Wednesday 180314

For Time:ย 
-9 Squat Clean & Jerks 155/105 RX+ 185/125 MRX 115/75
-9 Muscle-Ups or 9 Burpee C2B Pull-Ups
-15 Power Clean & Jerks
-15 C2B Pull-Ups
-21 Hang Power Clean & Jerks
-21 Pull-Ups

Post time to responses.

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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

30 thoughts on “March 14, 2018”

  1. Pre workout 50ghd sit-ups

    Strength e2:30
    5 front squat @185#
    5 squat clean and jerk @135#
    3 fs @ 205#
    3 power clean and jerk @155#
    2 front squat @ 205#
    2 Hang cleans and jerk @155#

    WOD w/ 115#, burpee c2b, c2b, pu
    12:51

    Post workout
    1min high plank with push-up every 5s

  2. Strength:
    FS (5-3-2): 185-205-225
    PC&J: 5@155
    SC&J: 3@175
    SC&J: 2@205

    WOD w/burpee PLU instead of MU (Rx otherwise):
    11:52

  3. Strength
    FS (5-3-2) 115-125-135
    5 PC + Jerk 105#
    3 Sq Cl + Jerk 115#
    2 HPC + Jerk 115#
    Wod w/ 95#, Burp pull-ups instead of MUโ€™s
    13:26

  4. Strength: Every 2:30
    FS 5 @ 225#
    PC 5 @185#
    FS 3 @ 255#
    SC 3@ 225#
    FS 2@ 285#
    HPC 2@ 225#

    WOD RX+ w/ Burpee Pullups
    11:39

  5. Strength
    5 FS @ 85
    5 Power clean & jerk @ 105
    3 FS @ 105
    3 squat clean & jerk @ 85
    2 FS @ 105
    2 HPC @ 85

    Wod with 75# and bar muโ€™s
    12:53

  6. All S2O was either Push Press or Thruster due to knee
    5 FS @ 245
    5 PC&J @ 185
    3 FS @ 275
    3 SC&J @ 205
    2 FS @ 305 (pr for 2, and also where I died for the day)
    2 HPC&J @ 155

    WOD with 155 and burpee pull-ups
    DNF – did 1 HPC&J and moved on and finished the 21 pull-ups

  7. Hannah โ€œOklahomaโ€ is demonstrating how to make that KettleBell dance and do tricks. Solid and locked out! Oklahoma STRONG

    Way to turn up the heat today CFJ. Rocking some C&Js.

    Did Back Squat 205 for 5 โ€“ 235 for 3 โ€“ 255 for 2 Trying to match Danny’s Front Squats.
    All C& J Sets at 115lbs
    WOD MRX = 10:21 That one makes you think about some things???

  8. Front squats & clean and jerk variations. Stayed with #95 for FS and clean & jerks except last set of 2 did with 155
    *
    WOD as rxd (chose burpee pull-ups) : 12:39
    +
    Did post core work

  9. Strength..pulled my neck on first jerk I did at 85# so stayed light in strength
    5 Front squats 5@115
    5 power Clean and jerks@105
    3 front squats@125
    3 squat clean and jerks@115
    2 hang power clean and jerk@115#

    WOD rxโ€™d w/ring MUs
    9:55
    Core work completed

  10. Strength worked up to double FS @365 and 1 hang clean jerk 295 missed jerk
    Wod RX with ring muscle ups
    8:46

  11. 5 front squats@275
    5 power clean and jerk@165
    3 front squats@305
    3 squat clean and jerk@185
    2 front squats@335
    2 hang clean and jerk@205

    Wod RXโ€™D w/Ring MU
    9:55 all ring,pull up,and C2B unbroken

  12. Strength
    5 FS @ 205
    5 PC and jerk @ 135
    3 FS @ 230
    3 SC and jerk @ 175
    2 FS @ 275
    2 HPC and jerk @
    Wod Mrx weight ring muscle ups
    Time=11:40

  13. FS 5 @ 165
    PC&J 5 @ 125
    FS 3 @ 180
    SC&J 3 @ 150
    FS 1 @ 190- stuck halfway up 2nd. Insert eyeroll here
    HPC&J 2 @ 160

    WOD RX: BMU – 10:39
    Why are C2B so harddddd?! ๐Ÿ™

    Beautiful day out. Good job everyone ๐Ÿ™‚

  14. Strength
    5 FS@155
    5 PC&J@105
    3 FS@175
    3 SqC&J@125
    2 FS@185
    2 HPC@135

    WOD w/burpee pull-ups and worked on C2B so it was kind of a combo with pull-ups but feel like I got better at them

    13:23

    Tabata Abs

  15. Scaled WOD with 55# – burpee banded pull ups, ring rows and then banded pull ups again. 9:33

    (Probably could have used one band but still used two ๐Ÿ™ )

  16. FS to 255#
    CJ to 195#

    Finally got my first ring muscle up today, thanks to Nicoleโ€™s coaching! Ended up spends ing the WOD working on them and managed to get 4 by the end of class! Thanks Nicole and everyone who has helped me finally get one!

  17. LA Fitness Houston, TX

    Close Grip Bench Press: 10 reps E2MOM
    135-175-155-135-125-115-115-105-105-115

    Weighted Calf Raises: 10 reps E2MOM
    45-90-70-70-70-70

    Clean Grip High Pulls: 10 reps E2MOM
    95-75-75-65-65

  18. Strength:
    5 front squats@275
    5 power clean and jerk@165
    3 front squats@305
    3 squat clean and jerk@185
    2 front squats@335
    2 hang clean and jerk@205

    Wod RXโ€™D w/Ring MU
    10:28 all ring,pull up,and C2B unbroken

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