October 2018

Thursday 181011

“ZMan” in Honor of Zach VanHorn

For Time:
-Row 250 meters & 10 Dips (3 Min Rest)
-Row 500 meters & 10 Dips (3 Min Rest)
-Row 750 meters & 10 Dips (3 Min Rest)
-Row 1000 meters & 10 Dips (3 Min Rest)
-Row 1250 meters & 10 Dips (3 Min Rest)
-Row 1500 meters & 10 Dips (3 Min Rest)
-Row 1250 meters & 10 Dips (3 Min Rest)
-Row 1000 meters & 10 Dips (3 Min Rest)
-Row 750 meters & 10 Dips (3 Min Rest)
-Row 500 meters & 10 Dips (3 Min Rest)
-Row 250 meters & 10 Dips

Compare to July 25, 2017.

OR The CFJ Daily WOD:

10min AMRAP:
-2 Squat Cleans 145/100 RX+ 185/125 MRX 115/75
-3 Fronts Squats
-4 Hang Power Clean
-6 KB Goblet Box Step-Ups 55/35# RX+ 70/55# MRX 45/25
-8 Box Jumps 24/20″ MRX 20/18″

Post rounds and reps to comments.

*Due to time constraints, we are offering the CFJ daily WOD as an option for our athletes. Please feel free to perform either workout.

Wednesday 181010

3 RFT:
-21 KBS 55/35# RX+ 70/55# 45/25#
-15 Hand Release Push-Ups
-9 Dips (bar or ring) RX+ Strict
-6 HSPU RX+ 8/4″ deficit MRX 2/4″ Rise
-3 MUs (Bar or Ring) MRX Burpee C2B

Post time to comments.

Tuesday 181009

“E3MOM Metabolic Madness” by DB:
*Athletes can pick order of exercises, but
must perfiorm all 8 exercises*
**Only rest is remaining time of E3MOM**
-250m Row MRX 200m
-250m Row MRX 200m
-200m Run
-200m Run
-200m Run
-100 Doubles
-0.5km A-Bike
-30 Clean & OH 65/55 RX+75/55 MRX 55/45
4min AMRAP:
-3 Burpee T2B
-4 T2B
-12 DB Snatch One Arm Alternating 50/35lbs
RX+ 70/50 MRX 35/20 or 12 BB Snatch 75/55 RX+ 95/65 MRX 65/45

Post results to comments.

Monday 181008

Sunday 181007

Rest day