Monday 180319
6min AMRAP:
-Row 500m, Run 500 or A Bike 1.2km
Then Max Rounds of:
-12 WallBalls 20/14lbs 10/9 MRX 20/10 9′
-6 SDHP 95/65 RX+ 115/75 MRX 75/55
Rest 3min
4min AMRAP:
-Row 300m, Run 300 or A Bike 0.7km
Then Max Rounds of:
-8 Hang Power Snatch
-4 T2B
Rest 2min/Add wt
2min AMRAP:
-Row 100m Run 100 or A Bike 0.3km
-4 Deadlifts 185/125 RX+ 225/155 MRX 155/105
-4 Box Jumps 24/20″ RX+ 30/24 MRX 20/18′
Post results 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
Light BS, focus on toes forward
10@105
7@115
4@125
2@155
Wod mostly rx w runs, 125# DL
#1 2+ 4 WB
#2 2 rds
#3 1+ 1 DL
Back Squat
10@225, 7@265, 4@300, 2 @315
WOD as rx’d with rows
4 rounds
2 rounds + 8 HPS
100m (had to go outside, did 8 DL and 8 step ups after time)
Back squat
10@205
7@235
4@275
2@305
Wod rx (run)
1, 5+3 wallballs
2, 4
3, 2+1 deadlift
Back Squat
10@105
7@125
4@145
2@165
WOD as rx’d w/all runs
3 + 9 WB
2 + 8 HPS
2 rounds
Back squats
10@115
7@135
4@165
2@185
WOD rx’d w/all runs
4rds+8WB
4 rds
2 rds+100m run
Thanks for working out with me Shan! 🙂
Light on BS
10@ 65
7@ 95
4@ 115
2@ 145
WOD as Rx’d (row, run, run)
4 Rnds + 6 WB
3 Rnds + 1 HPS
1 Rnd + 1 DL
Light Back Squats up to 165#
WOD MRx with Runs (75#)
4 Rounds
3 Rounds
2 Rounds
Back Squats with Mr. Connor
10 @ 135#
7 @ 165#
4 @ 185#
2 @ 205#
WOD (1st Round was Rx – 95# SDHP); 2nd & 3rd WOD’s were MRx
1st Wod – 3rds (row)
2nd Wod – 3rds (row)
3rd Wod – 2rds + 30m run (runs)
great class!
Back Squat
10@105
7@125
4@145
2@165
WOD as rx’d w/ all runs
3 + 6 WB
2 + 4 HPS
2 rounds + 50m
Emom bike cals & push-ups
1-3: 10 cals / 10 push-ups
4&5: 8/8
Rested 6th min
7-9: 8/8
That hurt
Mod wod
6min AMRAP
1.2k bike buy-in, then max rounds of
6 push-ups
6 ring rows
6 rds even
Rest 3 min
4min AMRAP
.7k bike buy-in, then max rounds of
4 strict ring dips
4 strict pull-ups
3 rds even
Rest 2 min
2min AMRAP
.3k bike
4 strict c2b
Max reps alternating box step ups 20” box
8 step-ups
Subbed box squats. 18” :02 pause. Knee has been killing me and these help.
10@185-7@225-4@255-2@275-2@305
*
WOD 1 -4rds + 12 wall balls
WOD 2 -3rds + 8 hang Power Snatch
WOD 3 -2 rds + 48m
Strength:
10@275
7@315
4@355
1@405 (20lb Pr)
Wod Rx w/30lb ball:
Wod 1: 4+5 wbs
Wod 2: 4 rounds I thinklol
Wod 3: 2 rounds
Back squats
10@135
7@185
4@205
2@235
WOD rx’d Run/row/bike
2 rds + 7 WB
2 + 1 HOS
1 + 1DL
Back squats
10@275
7@315
4@355
2@385
Wod RX w/30lb WB
4 rounds + 12WB
3 rounds + 8 HPS
2 rounds + 50m
LA Fitness Houston, TX
Strength: Deadlift (without belt)
10@225
7@265
4@300
2@320
21-15-9
Strict Bar Dips
Push Ups
7:45
50 Unanchored Sit-Ups
Back Squat
10@155
7@185
4@205
3@205
Not on my percentages but that’s what the knees would do today
WOD Rx’d all rowing
4 rds + 12 WB
3 rds + 1 HPS
1 rd + 4 DL
Tabata Abs
Back Squats (went light today)
10 w/65#
7 w/75#
4 w/85#
2 w/95#
WOD w/10# ball to 9 ft target, 17″ box step ups, 45# HPC, knee raises,
75# DL with all runs
2 rds + 6 wall balls
1 rd + 6 HPC
1 rd + 100M run, 4 deadlifts
Back squats:
10@305
7@ 335
4@ 385
2@ 410
WOD RX’d
4 rounds + 12 wall balls (started to repeat 1.2k assault bike)
4 rounds + 8 HpS
4 rounds + 3 box Jumps (didn’t repeat 100m row)
WOD RX’d:
4 rounds + 1wall ball
2 rounds + 8 HPSnatch
2 rounds + 4 Deadlifts
No back squat because of knee
4 x 1:30 min assault bike/1:30 rest
68 total calories
WOD with row and 65# PP subbed for WB
3 rounds
1 round
2 rounds + 28 cals
BS
10 @ 125
7 @ 135
4 @ 135
2 @ 145
Wod rx’d, all rowing
3 rds + 1 WB
2 + 2 snatches
1 rd + 1 DL