March 21, 2018

Wednesday 180321

“30/30 Chipper” by DB
30sec work – 30sec rest – 30 work – 30 rest
2 sets of 30sec work each exercise
For Total Reps:
-OH Plate Lunges (alt/stationary) 45/35lbs MRX 35/15
-Double-Unders
-Muscle-Ups (ring or bar) MRX C2B
-OHS
-HSPU
-Front Squats
-Over Bar Burpees
-Knees to Elbow
-S2O
-Row or A Bike for cals
-Russian KBS
-GHD Hip Extensions
Score is total reps from all exercises
*Athletes Choice on Order of Exercises*
Loads = 95/65 RX+ 115/75 MRX 75/55
KBs = 55/35# RX+ 70/55# MRX 45/25#

Post score to responses.

Photo Credit: Chrissy Harrison

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