May 2019

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

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!

12min AMRAP:
-12/10 Barbell Push-Ups
-9 Power Snatch 95/65 RX+115/75 MRX75/55 
-6 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18

Rest day

“Murph’s Madness” by DB
For Time:
-Run 800m
-2 Rounds of
-10 Pull-ups 
-15 Push-ups 
-20 Air Squats
-Run 400m
-3 Rounds of
-5 Pull-ups 
-10 Push-ups 
-15 Air Squats 
-Run 200m
-1 Round of
-10 Pull-ups 
-15 Push-ups 
-20 Air Squats
-Run 400m
-2 Rounds of
-5 Pull-ups 
-10 Push-ups 
-15 Air Squats 
-Run 800m
-3 Rounds of
-5 Pull-ups 
-10 Push-ups 
-15 Air Squats
-Run 200m 
Compare to May 19, 2018.

5 RFT with Increasing Loads:
-7 Hang Cleans
-7 S2O
-49 Doubles or 14 Box Jumps 30/24″ MRX 24/20″
Rest 3min after each round/ increase load
Rd 1 Ld = 115/75 RX+135/95 MRX 95/65
Rd 2 Ld = 135/95 RX+155/105 MRX 115/75 
Rd 3 Ld = 155/105 RX+185/125 MRX 135/95 
Rd 4 Ld = 185/125 RX+205/135 MRX155/105 
Rd 5 Ld = 205/135 RX+225/155 MRX185/115