This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
CF Jenks will be CLOSED on Monday May 27th Memorial Day.
6min AMRAP:
-6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 95/65
-3 Muscle-ups (ring/bar) or 6 C2B Pull-Ups
REST 3min/add weight
3min AMRAP:
-3 Front Squats 155/105 RX+ 185/125 MRX 115/75
-2 Muscle-ups (ring/bar) or 4 C2B Pull-Ups
Squats:
7-5-7 @ 225-255-255
4-2-4 @ 285-305-285
WOD w/Rx weight, C2B
4 rds even on both AMRAPs
Back Squats
7@315
5@365
7@315
4@385
2@405
4@385
Good job nick and David
Wod RX+
1st amrap w/ring MU
5 rounds
2nd amrap w/c2b
6 rounds + 3 front squats
Gotta love a good leg day!!!
Back squats
7@225
5@275
7@225
4@295
2@315
4@315
Wod RX w/ bar MUs
1. 4+1 MU
2. 4+1 MU
Power Snatch: 2@145.5, 2@145.5, 2@145.5, 2@145.5, 2@145.5
2 Power Cleans + 1 Push Jerk: 189.5/189.5/189.5/189.5
WOD w/MRX Load:
1) 6 rounds w/Hang Muscle Cleans & BMUs
2) 3 rounds w/RMUs
Hang power cleans for strength
3-3-2-2-1-1
115-125-135-145-155-165
Wod w/masters rx weight and ring rows
4 rounds for both
Every 2:30m (6 rounds)
5 Squats (125#) – from the ground
10 BB Push-Ups
10 GHDs
5 Cal Bike
WOD – MRx (every round – attempted 1 ring MU)
4rds + 3 HSC (*Got one Ring MU)
2nd part – not sure how many rounds (*didn’t get any Ring MU)
Thanks Breck
BS as written except last set: 135-160-150-170-180-170 (2 reps) was dumb and did bs yesterday
WOD with RX weight and all RMU attempts
Strength:
I did whatever Dave D did, it was heavy
WOD Rx+ (Ring MU)
1. 4+3
2. 4+3
Strength
7@165, 5@185, 7@165, 4 @ 205, 2 @ 225, 4 @ 205
WOD Rx (w/ C2B)
1. 4 + 1
2. 4
Back Squats
7@285, 5@300, 7@285, 4@320, 2@340, 4@320
Wod RX+
1st amrap with ring MU
3 rounds + 6 HSC
2nd amrap with C2B
4 rounds + 3 front squats
6 Rounds:
E2:30MOM
5 Back Squats =135/165/185/205/225/275
10 C2B Pull-ups
15 GHD Sit-ups
WOD
As Rx’d with Ring MU’s
1: 5 Rounds+3 HSC
2: 4 Rounds+1 MU
Back squats w/ Miranda
135-160-150-170-180-170
Wod rx w/ ring MUs (no fails today!!)
4+ 5 HSC
4
Strength squats
155 – 195
WOD
1st 3 rounds + 2 reps @ 105lbs
2nd 4 rounds @ 125lbs
BS
185-225-185-245-275-245
—
Wod. Rx’d. Ring MU
4 rnds + 4 HSC
4 rnds
—
Core
Squats:
7-5-7 @ 205-220-205
4-2-4 @ 235-245-235
WOD 1 RX with ring MUs
4 rds even
WOD 2 RX with strict pull-ups
4 rds even
WOD 1 RX with 2 ring MUs
3 rds even
WOD 2 RX with bar MU
3 rds + 1 FS
Squats all true %, very tough.
7@255-5@275-7@255
4@295-2@310-4@295
WOD rx
– 5 rds (bar mu)
– limped through 2 rds (ring mu)
Garage
7 rds
E2m
12 back squats 145# and 8 ttb
BS
225-275-225-275-315-245
—
Wod. Rx’d. Ring MU
4 rnds + 8
4 rnds + 2
—
Core
Row 7500m
29minutes