Friday 181228
Team WOD (1 Partner Works, 1 Rests)
16min AMRAP:
-10 Deads 225/155 RX+255/175 MRX185/125
-5 Box Jumps 24/20″ RX+30/24 MRX 20/18
-10 Barbell Thrusters 95/65 RX+ 115/75 MRX 75/55
OR Double KB/DB Thrusters 50/35lbs or 24/16kgs MRX 35/25 or 16/12kgs
-5 Box Jumps
*Partner 1 completes a full round then, Slap Hands / Switch Partners and Partner 2 completes a full round. Repeat for 16min.
**Each team gets two bars, one for Deads and one for Thrusters or Team can use DBs or KBs for Thrusters**
Post team and rounds and reps to comments.
CFJ Holiday Schedule:
Monday, December 31 (New Years Eve)-6:00am, 7:30am & 9:00am
Tuesday, January 1 (New Years Day)-6:00am, 7:30am & 9:00am
185 tempo deadlifts
WOD with Shannon
185# & 20” box, 95#
9+10 deadlifts
Shannon was rxd
Tempo Deadlifts 5 sets of 3
#355, 4 x 405#
WOD RX+ w/ Nick
6 rounds plus 26 reps
Tempo deadlifts
5 sets of 3 reps @405
Wod RX’D w/barbell thrusters partnered with Jess
14 rounds + 16 reps (1 thruster)
Great push Jess!!!
Strength @225#
WOD w/Matt.
Rx. 7.5 rnds
Tempo DL with 145#
Strength with David Hodges
RX weight with 24” box
11+13 reps
Tempo DL
Set 4 & 5 @ 315#
—
Partner Wod w/ Greg
9 rds plus 15 reps
Used 50# DB for Thrusters
225# for DL
24” box
—-
25 GHD
wod mrx with Breck
13 + 3 major lbs for me
Strength 125 for all (buggy hamstring after yesterday’s 50 back squats)
WOD solo…
125 deads, 18” box and 20 lb dumbbells
6 rounds plus 4 box jumps (14 reps)
Tempo deadlifts..stayed lighter
5×3
115-135-155
Partnered with Chad
WOD RX’D w/barbell thrusters and 24″box (1st rd w/20″box then switched!)
14 rounds + 16 reps (1 thruster)
Great job Chad! YOU KILLED ME…my throat STILL hurts. U of course didn’t seem winded AT all waiting for me to finish most rds while sitting on ur box ha! Guess that’s what happens when your partner is so much slower! Pretty sure my back and quads are going to be sore for days!
Strength: tempo weighted pull-ups 20#
Wod w/ Adam
Strict pull-ups for deadlifts
75# thrusters
24” box
9+something
Tempo
155,175,195,195,195
WOD
4+18 RX
Tempo DL
Worked up to 275
Wod RX With Danny boy
11+5 deadlifts.
strength @155
WOD w/ 155/65 (my sister subbed C&J for thrusters) and step-ups
10 rounds + 10 DL
Tempo Deadlifts
3@195
3@225
3@235
3@235
3@235
WOD Rx+ DL and Thruster 20” box
w/Chrissy
9 rounds + 1 DL (Partner 2)
So proud of Chrissy and how hard she pushed. Especially the last minute!
Abs