December 19, 2018

Wednesday 181219

4min AMRAP:
-800m Run or Row or 2km A-Bike
-Max Reps Burpee Box Jump Overs 24/20″ RX+ Clear Whole Box MRX 20/18″
Rest 2min
3min AMRAP:
-600m Run or Row or 1.5km A-Bike
-Max Ring Dips RX+ Muscle-Up into MRX Bar
Rest 2min
2min AMRAP:
-400m Run or Row or 1km A-Bike
-Max Reps Burpee Box Jump Overs
Rest 2min
1min AMRAP:
-100m Run or Row or 0.3km A-Bike
-Max Push-Ups RX+ Feet on 20/12″ box

Post run times and total reps for each AMRAP to comments.

Join us Friday, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes will be canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!

CFJ Holiday Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday starts back our regular class schedule.

15 thoughts on “December 19, 2018”

  1. BP:
    7 @ 225
    5 @ 245
    2 @ 265
    1 @ 285
    1 @ 305
    WOD w/bar dips, all running
    Had about :30 at the end of each run
    6 BBJ
    14 dips
    2 BBJ (and one spectacular crash)
    28 pushups

  2. Strength: Wide Grip Bench Press
    7@205
    4@235
    2@250
    1@260
    0@280

    WOD Rx+ w/Strict Ring Dips
    Run + 4 Burpee Box Jump Over
    Row + 10 Strict Ring Dips
    Row + 1 Burpee Box Jump Over
    Row + 26 Push Ups

  3. BP up to 215#

    WOD (scaled the runs to: 600m, 400m, 200m, & 100m – but I ran ’em all :))

    1. 11 BBJO
    2. 16 banded bar dips (red band)
    3. 7 BBJO
    4. 18 Push-ups

    52 total reps! Great class – thanks Breck!

  4. BP up to 235#

    WOD (800m Run , 600m Run, 400m Row, & 100m Run)

    1. 4 BBJO
    2. 12 bar dips
    3. 2 BBJO
    4. 27 Push-ups

    Total Reps = 45

  5. Bench Press
    7@145#
    5@165#
    2@175#
    1@185#
    1@195#
    1@200# (5# PR)

    WOD Rx all rowing and ring dips with red band
    7 bar facing box jump overs
    12 ring dips
    5 bar facing box jump overs
    23 push-ups

    Abs

  6. 25 ghd sit-ups
    Strength bench press e3mom
    7@215
    5@245
    2@265
    1@275
    1f@295

    WOD Rx all run
    1. 6 burpee box jump over
    2. 6 ring dips
    3. 4 burpee box jump over
    4. 26 pushups

  7. Bench Press
    7@125
    5@135
    2@145
    1@155
    1@165(f)..didn’t have it today!
    WOD rx’d w/all runs
    7 burpee box jump overs
    16 ring dips
    5 burpee box jump overs
    36 push ups
    Total=64 reps

  8. Bench Press
    7@205#
    5@235#
    2@250#
    1@265#
    1@275#

    WOD
    As Rx’d all runs
    1: 2:57-13 BBJO’s
    2: 2:20-28 Ring Dips (unbroken)
    3: 1:32-5 BBJO’s
    4: :25-28 Push-ups
    Total Reps=74

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