July 2018

July 6, 2018

16 Comments / Workout of the Day (WOD) / By

Friday 180706

Team WOD
One athlete working, one athlete resting
18min AMRAP:
-200m Run or 0.5km A-Bike Partner A
-200m Run or 0.5km A-Bike Partner B
-10 DeadLifts 205/135 MRX 155/105 Partner A
-10 DeadLifts Partner B
-200m Row or 0.5km A-Bike Partner A
-200m Row or 0.5km A-Bike Partner B
-4 Alternating Rope Climbs 15′ MRX 10′ (i.e. Partner A and Partner B switch each climb)
-20 Partner Passing WallBall Sit-Ups (use one WallBall 20/14lbs, anchored but dumbbell anchor points are 2 wallballs apart, ball must touch floor behind head; 10 Each)
** Athletes must slap hands to switch/start, except sit-ups**

July 6, 2018 Read More »

July 5, 2018

16 Comments / Workout of the Day (WOD) / By

Thursday 180705

“Snatching Sprint Chipper” by DB
2min AMRAP:
-5 Pwr Snatch 95/65 RX+115/75 MRX 75/55
-10 Wallballs 20/14lbs 10/9′ MRX 20/10 9′
2min AMRAP:
-5 Hang Squat Snatch
-5 Over Bar Burpees
2min AMRAP:
-5 Hang Power Snatch
-10 Barbell Push-Ups MRX Push-Ups
2min AMRAP:
-5 Squat Snatch Snatch
-15 Barbell Mogul Jumps
**REST 2min After Each AMRAP**

Post results to comments.

 

July 5, 2018 Read More »

July 4, 2018

19 Comments / Workout of the Day (WOD) / By

Wednesday 180704

Happy Independence Day, CFJ! We will be offering an 8am and 10am class this morning- all other classes are canceled.

HERO WOD
“NUKES”
Each interval, run for time and complete max reps of the movement:
8min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max Deadlifts 275/185 RX+ 315/215 MRX 205/135
-Only 1min rest to adjust loads
10min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max Power Cleans 185/125 RX+ 225/155 MRX 135/95
-Only 1min rest to adjust loads
12min to complete:
-1 mile Run or 1 mile Row MRX 1200m
-Max OHS 95/65 RX+ 135/95 MRX 75/55
Compare to December 13, 2014.
**Special Note, this WOD is slightly modified, the stimulus is run fast and lift heavy. The rests and adjustments of loads to accompany a class (RX+ is actual wt). Scale accordingly**

July 4, 2018 Read More »

July 3, 2018

28 Comments / Workout of the Day (WOD) / By

Tuesday 180703

HERO WODS

“Nate“

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (Men 70 lbs, Women 55 lbs)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Compare to July 17, 2015.

OR

“Tyler“

5 RFT: 

-7 Muscle-ups MRX Burpee C2B
-21 Sumo Deadlift High Pull 95/65 MRX 75/55

In honor of 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Compare to October 30, 2009.

Tomorrow, July 4th, we will be offering an 8am and 10am class- all other classes are canceled.

 

July 3, 2018 Read More »

July 2, 2018

30 Comments / Workout of the Day (WOD) / By

Monday 180702

“HERO & Benchmark Brawl” by DB
2 RFT 
— 4rds of “CINDY”
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats
— 2rds of “DT”
– 12 Deadlifts 155/105lbs MRX 125/85
– 9 Hang Power Cleans
– 6 Push Jerks
— 1rd of “KELLY”
– 400m Run
– 30 Box Jumps 24/20″ MRX 20/18″
– 30 WallBalls 20/14lbs 10′ MRX 20/10 9′
Rest 3min Between Each Round

Post time to comments.

This Wednesday, July 4th, we will be offering an 8am and 10am class- all other classes are canceled.

 

July 2, 2018 Read More »

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