Monday 180903
Today, September 3rd we are offering an 8am and 9am class. All other classes are canceled. Have a safe and happy Labor Day!
“Saved by the Barbell” by CF HQ
3 Rounds For Max Reps of:
-Min 1 = Burpees (to a plate)
-Min 2 = WallBalls 20/14 10/9′ MRX 20/10 9′
-Min 3 = Deadlifts 115/75lbs MRX 95/65
-Min 4 = WallBall Sit-Ups 20/14 MRX 20/10
-Min 5 = Hang Pwr Cleans115/75 MRX 95/65
-Min 6 = REST
**In FGB format**
3 Rounds For Max Reps of:
-Min 1 = Burpees (to a plate)
-Min 2 = WallBalls 20/14 10/9′ MRX 20/10 9′
-Min 3 = Deadlifts 115/75lbs MRX 95/65
-Min 4 = WallBall Sit-Ups 20/14 MRX 20/10
-Min 5 = Hang Pwr Cleans115/75 MRX 95/65
-Min 6 = REST
**In FGB format**
Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere. More info at: Saved by the Barbell
5k walk
49:11
BS- 10@ 120#, 5@ 155#
FS- 10@ 120, 5@ 140#
OHS- 10@ 85#, 5@ 105#
1-90
2-82
3- 85
Total-257 rx’d
BS: 10@225, 5@275
FS: 10@165, 5@215
OHS: 10@115, fin
WOD: participated…unimpressive number of reps
As Rx’d
Total: 277
Happy Labor Day, CFJ!!!
Focused on rehab and full depth
Back Squats: 10@165, 10@115
Front Squats: 5@115, 5@115
OHS: 2@115
Left Legged Deadlifts: 5@115, 5@115, 5@115
WOD Rx:
Burpees: 38 (18/10/10)
WB to 11″: 11 (3/5/3)
Deadlifts: 28 (10/8/10)
WB Situps: 55 (15/20/20)
Hang Muscle Cleans: 25 (10/5/10)
Total: 157
Bench Press: 3@205, 3@215, 3@225, 1@245
Strength: stayed light for all 3 strength lifts
*
WOD Rx:
Burpees to plate: 45 (15/15/15)
WB: 60 (20/20/20)
Deadlifts: 75 (25/25/25)
WB Situps: 45 (15/15/15)
Hang Power Cleans: 75 (25/25/25)
Total: 300
Back Squat
10@185
5@225
Front Squat
10@135
5@185
OHS
10@135
5@205
WOD
With GHD’s instead of WallBall Sit-ups
Burpee=15/10/10=35
WB Shot=25/20/20=65
Deadlift=30/30/30=90
GHD=20/20/15=55
HPC=20/20/15=55
Total Reps=300
15 mile bike ride on Riverside
Beautiful day for a ride
Happy Labor Day CFJ family!
During Strength 10 cal bike/30 second hang from bar E3MOM
Barbell movements @75#
burpees – 26 (9/8/9)
push press for WB – 36 (12/11/13)
deadlift – 79 (29/29/21)
WB sit-ups – 41 (16/15/10)
hang power clean – 54 (20/18/16)
Total – 236
BS: 10@205, 5@275
FS: 10@155, 5@205
OHS: 10@115, 5@145
—-
Word RX
Burpees = 42
WB = 51
DL = 63
WBSU = 43
HPC = 48
TTL = 247
I’m never drinking again!!!
BS
10@125
5@165
FS
10@115
5@145
OHS
10@75
5@105
Wod rx 88/90/87 reps for 265 total, need to stop bitching out on wbs
Back squats
10@205
5@255
Front squats
10@205
5@255
OHS
10@115
5@165
Wod RX
Burpees 16,16,16=48
Wall balls 22,22,20=64
Deadlift 35,30,25=90
Sit ups 23,21,19=63
Hang cleans 15,15,16=46
Total: 311
Back squats
10@105?
5@135
Front squats
10@85
5@125
OHS
10@105
5@135
WOD rx’d
Burpees: 21/16/17=54
Wallballs: 18/16/16=50
Deadlifts: 25/23/25=73
Sit ups: 18/17/18=53
Hang power cleans: 20/18/20=58
Total=288