Thursday, November 14, 2019

For Time: 
-50 HSPU MRX 2/4″ Rise or 10 Wall Walks
-50cal Row or A Bike or Ski Erg
-50 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-50 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18″
-50cal Row or A Bike or Ski Erg
-50 S2O 95/65 RX+ 115/75 MRX 75/55

**The CFJ Winter Apparel line continues! The ORDER FORM will close on Tuesday Nov. 19th at 11:59pm, so be sure to get your order in before its too late.  The orders will be available for pick-up starting on Friday Dec, 6th from the gym.

19 thoughts on “Thursday, November 14, 2019”

  1. Strength-
    Split jerk pause 115 for first 5 emom @2 reps
    135 and 155 for 5 emom @1 rep

    Wod-
    1 Ab mat for Hspu but Rx on the rest.
    20:56

  2. Split Jerks: 2@185, 2@185, 2@185, 2@185, 2@185 (didn’t realize we had to pause at the split too)
    Split Jerks w/both pauses: 1@205, 1@235, 0@255 (successful Power Clean)

    WOD:
    50 Strict HSPUs
    50cal SkiErg
    50 WBs
    50 30″ Step-Ups
    10cal Bike

    Back Squat: 2@255
    Stage Snatch: 1@139, 1@139, 1@139

  3. 2.3 miles before crossfit

    Strength
    Split jerk pause 115# for first 5 emom @2 reps
    145# for 5 emom @1 rep

    Wod rx except did 80 pushups instead of 50 HSPU’s
    19:41

  4. Strength
    2reps EMOM 5 min 95# split jerk with pause at dip and top
    1 rep EMOM 5 min 135# pause at dip and top

    WOD RX with row and step ups
    18:29

  5. Split jerk power clean from ground
    2 every EMOM
    135-165-165-185-185
    1 EMOM
    225-245-245-275-275
    Wod RX’D W/Bike for Both Cals
    16:13

  6. Pause Split jerk power clean from ground
    2 every EMOM
    Up to 175
    1 EMOM
    up to 205
    Wod RX’D straight through with row and step ups
    17:09

  7. Pause push jerks:
    55,55,65,65,65,
    65,65,70,70,65

    Tried for 5 sets of 10
    WOD w.10# ball to 9 ft target, cal rows, seated dumbbell press with 15# dumbbells,
    1st rd 55# S2O, remainder 2 with 45#

    3 rds + 10 seated press, 10 cal row, 10 wallballs, 10 steppes and 9 cal row

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