Thursday, July 4, 2019

Happy Independence Day, CFJ! We will be offering an 8am and 10am class this morning- all other classes are canceled.  Friday, July 5th, will have a limited class schedule as follows:  6:00am, 9:30am and 12:00pm.  All other classes on Friday are canceled.

“4 FREEDOM” by DB
For Time:

4rds:
-2 MUs (bar/ring) MRX Burp C2B
-4 HSPU or 4 S2O RX+ Strict MRX 2/4″ Rise 
-8 KBS 55/35# RX+ 70/55# MRX 45/25# 
-400m Run 4 Freedom (after 4rds)
4rds:
-12 Deadlifts 135/95 RX+155/105lbs MRX 115/75
-9 Hang Power Cleans  
-6 Push Jerks
-400m Run 4 Freedom (after 4rds)4rds:
-5 Pull-Ups RX+ Strict or C2B
-10 Push-Ups
-15 Air Squats RX+ Prisoner Air Squats 
-400m Run 4 Freedom (after 4rds)
4rds:
-5 Snatch 135/95 RX+155/105 MRX 115/75 
-20 WallBalls 20/14lbs 10/9′ MRX 20/10 9′ 
-400m Run 4 Freedom (after 4rds)

15 thoughts on “Thursday, July 4, 2019”

  1. Jeremy Fullingim

    Did rx weights and modified a few things: did burpee C2B for MU; did S2O for HSPU; all rows instead of runs
    *
    34:07

  2. Great wod!
    Thanks to all who serve or have served!
    Mod wod
    115#, ring MU, hspu, rowed all, cnj sub for snatch
    34:34

  3. They may take our lives, but they’ll NEVER take our FREEEDOOOOOMMM!!!!

    1st WOD
    Burpee to C2B
    Strict HSPU to 1 abmat
    55# KB

    2nd WOD
    With 115#

    3rd WOD
    As RX

    4th WOD
    With 95#
    20# WB to 10’

    54:21 – I had to embrace the suck to finish that.

    Got a cramp on the 3rd run and hit a brick wall after that.

  4. Rx except burpee c2b
    Finished three at about 40 min
    Couldn’t get snatch at 135#, so called it a day. Happy 4th!!

  5. Rode the struggle bus today! Goodness!

    Happy 4th!
    Went mostly between MRX and RX with weights except at the end! Dropped it down! Towed instead of run. Strict HSPU.

    41:44

  6. Rx+/Rx/Rx+/MRx
    DNF
    Quit after 2.5 rounds of the 4th Wod – feeling sick and terrible – 38:50 mark

  7. burpee pull-up, 2 ab mats for HSPU, 95# (then 65# after 1 snatch)
    DNF – mentally gave up after completing first round of snatch/wallball

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