Monday 180521
8min Ascending AMRAP:
-2 KBS 55/35# RX+ 70/55# MRX 45/25#
-2 KB Goblet Squats
-2 Ab-Mat Sit-Ups (unanchored) RX+ Military unanchored
-4 KBS
-4 KB Goblet Squats
-4 Ab-Mat Sit-Ups (unanchored) RX+ Military
-6,6,6 – 8,8,8 – 10,10,10…etc
Post rounds and reps to comments.
This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
Strength back squat
7@315
6@385
5@405
4@425
WOD RX+
In Rd of 14… 4 situps out of 14
Back Squat w/95#: 10-10-10-10
Klokov Press w/95#: 10-10-10-10
Strict T2B: 10-10-5
WOD Rx:
75 reps (5/10 Goblet Squats)
WOD Rxd
Round of 12 + 2 KB swings
Turkish get-ups
25#
Back squats
225,245,265,285
T2B
10,10,10,10
Wod RX
Finished 16, 10 goblet squats into round of 18
E2MOM Back Sq & strict T2B
105-120-125-145
5 T2B
Wod rx’d- 4 swings into rd of 16
Bk sq 7-6-5-4 @ 85-105-115-135
Strict t2b 5-5-5-5
WOD MRx w/military sit ups
14’s completed + 13 kbs into 16’s
181 reps
Back Squats
7@275#
6@295#
5@315#
3@335#
WOD RX+
10 Goblet Squats in round of 14s
Back Squats and Strict Toes to Bar
7@125
10 strict toes to bar
6@145
10 strict toes to bar
5@165
10 strict toes to bar
4@180
10 strict toes to bar
WOD as rx’d
4 sit-ups into the 16s
Back squat
7@265
10 t2b
6@280
10 t2b
5@295
10t2b
4@320
10t2b
WOD RX’d
Completed all KBS and goblet squats in the 16’s
50 ghd sit-ups
Some handstand work
Strength back squat, strict t2b
7@205#, 10
6@220#, 10
5@230#, 10
3+1@245, 10
WOD Rx+ (70#, unanchored military sit-ups)
10’s + 8 goblet squats in 12
Back Squats @ 100# from floor
T2B: 8/8/5/5
Wod as Rxd: 14’s completed + 7 KBS
Back Squat 7@265, 6@285, 5@305, 4@315
Strict TTB 4 x 10
WOD as rx’d
1 sit-up in round of 16
Back Squat 7@265, 6@285, 5@305, 4@315
15 hollow rocks w/13# kb in each hand
WOD as rx’d
3 sit-ups short of completing round of 16
Back Squats and Strict Toes to Bar
7@125
5 strict toes to bar, 5 kipping pull ups
6@145
5 strict toes to bar, 5 kipping pull ups
5@165 (broke up 3, 2)
5 strict toes to bar, 5 kipping pull ups
4@170
5 strict toes to bar, 5 kipping pull ups
WOD as rx’d
10 sit-ups into the 16s
Back Squats – stayed relatively light – 4 reps @ 175#
T2B – 4 reps each round – strict as I could go
WOD as MRx (45# KB)
12 KBS into my round of 16’s
Great class – thanks Breck!!
Back squats
7@125
15 strict t2b
6@145
15 strict t2b
5@165
15 strict t2b
4@180
15 strict t2b
WOD rx’d
Finished rd of 16’s
Super sore from this weekend..felt good to just do something today!
Squats
7@205
6@225
5@245
1@265
Strict HSPU 5-5-5-5
—
Wod. Rx +
14 kbell swings in round of 14’s
—
Abs.
Strict T2B and Back Squats (Alternating b/w the two)
15 T2B
7@225#
15 T2B
6@275#
15 T2B
5@315#
15 T2B
3@335#
WOD
Rx+
Completed 14 Goblet Squats in the round of 14’s
Squats
7@225
6@245
5@275
3@295
Strict T2B 5-5-5-5
—
Wod. Rx +
8 kbell swings in round of 14’s
—
Abs.
——
Power Clean – Hang PC – HSC – PP – Split Jerk complex up to 175#
BS
7@245-6@260-3@275-4@275
Wod w/ 96#kb and GHD SUs
Through 10s
Back squats: 195/205/215/225
Strict t2b: 4×10
WOD RX: 14 kbs + 3 GS
3.5 mile run
Back squat
Stayed kinda light, legs were tight
185,205,235,255
Ttb 4,5,5,5
Wod:
4 Kb on rd of 14
Did this one solo before coaching tonight!
16 Rounds + 12 Swings
Great job tonight CFJ! Hope everyone enjoyed the “trail run”! 😉
21-15-9
Bike cals
Burpees
Row cals
7:49 (pr)
Back squat
7@300 Strict TTB-10
6@325 Strict TTB-6
5@340 Strict TTB-10
4@365 Strict TTB-10
Wod RX+
Completed round of 14+33 reps of round of 16 (1 Military sit-up)
Back Squat:
7 @165
6 @ 175
5 @ 190
4 @ 205 – PR! 🙂
WOD RX: 16 + 12KBS
Back Squat with Meredith
175-195-215-225
Strict T2B 8-7-7-7
WOD Rx
14 rounds + 5 Sit-ups
Abs
Great job Mer, way to push on those back squats!! So strong!
BS 8@125/6@145/5@155/2@165, haven’t back squatted in a year so pretty happy with that
5 strict TTB between
WOD rx 10 kb into round of 16
Lunges forward and backward for dessert, hah