The 6:30pm class tonight is canceled due to severe weather.
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.
For Time:
-21 Power Clean 115/75 RX+ 135/95
-21 S2O
-800m Run
-15 Power Clean to S2O
-400m Run
-9 Power Clean
-9 S2O
-200m Run
PC to PJ pyramids
6-3-6 @ 165-185-165
3-1-3 @ 195-225-195
WOD Rx+
14:05
PC to S2O
5 reps @ 115# for each set (~65%)
WOD – Mrx (95#) – all run
12:07
Thanks Nicole!!
Power Clean to Push Jerk
6-3-6 TNG
185-225-185
3-1-3 singles
255-275-255
Wod RX+
13:20
100” Hand stand walk unbroken
Power Clean: 205/205/205/205/205
Strict JT: 14:31
21-15-9
Strict HSPU
Strict Ring Dips
Pushups
Pause Back Squat (2-sec): 2@270, 2@270, 2@270, 2@270
Snatch Deadlift: 5@206.5, 5@206.5, 5@206.5, 5@206.5
PC to S2O pyramids
6-3-6 @ 75-105-75
3-1-3 @ 105-115-105
WOD MRX
13:59
Oops! Correction:
PC to S2O pyramids
6-3-6 @ 75-85-75
3-1-3 @ 105-115-105
Strength pyramid
6-3-6-3-1-3 @ 75-80-75-85-90-85
WOD w/55# & rowing
13:35
Power Clean to S2O
6-3-6 TNG
185-205-185
3-1-3 TNG
225-255-225
WOD
As Rx’d
Everything unbroken
Time: 9:58
Strength (hang power cleans)
6@75
3@85
6@75
3@95
1@105
Went ahead to try a pr of 110 and got it
WOD with 65# and all rowing…14:09
Ring work
15min EMOM
-2 wall walks
-3 Dball Over the Shoulder (100#)
*thought about the 150# but I’m not there yet, lol!
WOD: RX’d
10:50
PC to S2O
6-3-6 @ 95-115-95
3-1-3 @ 125-145-135
WOD MRx – all run
14:02
PC to S2O pyramids
6-3-6 @ 95-115-95
3-1-3 @ 125-145-135
WOD MRX
14:02
Up to 165
–
Wod Rxd load with bike subs
9:40
WOD Rx+ (run)
12:21
Strength
1@205
Wod with 95lbs and bike
Time=10:15
CFJ Mile on Rower
10:56
Strength power clean to s2o
6@165#
3@180#
6@165#
3@190#
1@205#
3@190#
WOD Rx.
16:38
Strength
Power Clean to overhead
85lb pyramid to 115lbs
WOD
75 lb Weight
Run
13:31
WOD
As Rx’d
12:32 (mistakenly ran 600m for the 400)
145-165-skipped
190-205-190
—
Wod. Rx’d.
13:30
Humidy: 100%
Strength
135-145-135-155-165-155
WOD rx’d
12:15
PC to S2O
135-145-135-155-165-155
WOD w/rowing and 75#
11:07
Tried to go unbroken, had to set the barbell down after 10/21 S2O but that was the only time.
No abs after today, tried to leave before the weather got closer.