5 RFT:
-5 Cleans 95/65 RX+ 135/95 MRX 75/55
-5 Burpee Box Jumps
Rest 3min Add or Lower Weight
5 RFT:
-5 Cleans 135/95 RX+ 165/115 MRX 95/65
-10 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
*Athletes choice on which 5 RFT to start*
CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled) Friday, December 27th- Regular class schedule
Strength: Power Clean & Bench alternating sets
PC: 6@135; 4@165; 2@185; 1@185
BP: 18, 12, 6, 3 reps – used 135
*
WOD rxd: 11:40
1st – Did 5 PC / 10 BJ : 4:42
2nd – Did 5 PC / 5 Burpee BJ : 7:42-11:40
BP: 185-205-225-275 (failed third rep)
PC: 165-185-215-245
WOD Rx’d
135/10 BJ: 4:17
95/5 BBJ: 4:08
Bench- 18@135, 12@155, 6@185, 3@205
PC (all touch and go) 6@135, 4@185, 2@205, 1@225
Wod RX- 10:20
Wod 2 first- 3:52
Wod 1- 3:28
Strength
Completed with 65# DBs for bench and 135# PC
–
wod with 20” box
135# and 10 step ups = 3:54
95# and 5 burpee stepups total finish time = 10:25 ( 3:31)
Power Clean: Up to 1@255
Squat Clean: Up to 1@305 (20# PR; 285 since 11/15/2019)
WOD Rx in order written:
1) 6:50
2) 2 rounds + 6 reps
BP: 18@185-12@225-6@255-3@305
PC: 6@185-4@225-1@275-0@305
WOD Rx’d
95/5 BBJ: 3:05
135/10 BJ: 3:35
Power Clean: Up to 1 @ 155# (PR for me)
Bench Press up to 105#
WOD Rx in order written:
1) 4:59
2) 4:59 (finished at 12:58 )
Great job on your PR! So Strong!
PC 135,165,195,215
Bench 135,185,225,245
Wod RX
135/10 – 3:04
95/5 – 2:50
Total 8:54-3:00= 5:54
Awesome job on that PR Sabrina!!
Bench 18-12-6-3 @ 55-60-70-80
Power Clean 6-4-2-1 @ 75-85-105-115
1st – WOD 2 w/65#, 18″ step-ups = 3:18
2nd – WOD 1 w/55#, 18″ burpee box step ups = 4:56
Power Cleans – 95-105-115-125
Bench Press – 75-85-95-115
WOD with step-ups and 65/95
Total time: 11:02-3=8:02
1. 4:02
2. 4:00
Strength & Conditioning – another breck special
-bench press & ski erg
-cleans & bike
…was gross
WOD – Rx
1st wod (135#/BJ’s): – 5:24
2nd wod (95#/BBJ’s) – 4:24
Total time: 12:48 – 3:00 rest = 9:48
…pretty Jamie finished this wod, ran an errand in Catoosa and was back before I was done! Great job, jaimers 🙂
*Pretty sure
Bench- 18@125, 12@135, 6@145, 3@185
PC 6@135, 4@155, 2@175, 1@185
Modified Box Jumps to 30″ Step Ups – Resting Foot Injury
WOD 1 95# 5:21
WOD 2 135# 6:19
Bench- 18@135, 12@155, 4@185, 3@185
PC 6@135, 4@135, 2@155, 1@155
*10 GHDs after each
WOD – Rx
1st wod (135#/BJ’s): – 6:08
2nd wod (95#/BBJ’s) – 4:32
Strength: Power Clean & Bench alternating sets
PC: 6@185, 4@205#, 2@225#, 1@245#
Bench: 18@185#, 11@205#, 6@215#, 3@225#
WOD
As Rx’d
1: WOD#2=2:36
2: WOD#1=3:05
Total time with rest=8:41
BP: 65-75-95-115…something like that
PC: 115-125-135-145
Wod rx
95#/BJ- 2:30
65#/burp BJ- 3:14
Finished at 8:44
Thanks Ryan! I’d have been done after your ‘warmup’!
PC to 205#
Bench to 155#
WOD rxd
14:14-3=11:14
Strength
Power Clean 95; 105; 115; 135
Bench 75; 95; 105; 115
WOD
5 RFT 4:50
95lb power clean
10 box step ups
5 RFT 4:35
65lb power clean
5 burp box step ups
Bench
115-155-205
Power clean TNG
6@205 4@255 2@275 1@305 1@305
Wod RX+
135/BBJ
2:50
165/BJ
4:05
Total time 9:55-3:00-6:55
Strength
Bench- 18×75#, 12×95#, 6×105#, 3×115#
PC- TNG- 6x 95#, 4×115#, 2×135#, 1×155#
WOD RX
WOD 1 (BJ)- 3:20
WOD 2(BBJ) – 3:16
Total- 9:36
Awesome job on your PR, Sabrina!
Bench- 18@115, 12@135, 6@155, 3@205
PC 6@135, 4@165, 2@185, 1@205
WOD RX+
WOD 2: 6:01
WOD 1: 4:53
Total time: 13:54-3:00=10:54
Strength Alternating Sets
PC 6@115, 4@135, 2@155 and 1@175
Bench 18@105, 12@115, 6@135 and 3@155
WODs Rx
PC and box jumps 4:09
PC and burpee box jump 3:37
10:46-3 rest= 7:46
Tabata abs
Bench- 18@95, 12@115, 6@125, 3@145
PC 6@95, 4@115, 2@145, 1@165
WOD RX
WOD 1: 4:46
WOD 2: 6:12
Total time: 13:58-3:00=10:58
Strength
PC 6@185
Bench 18@115
PC 4@225
Bench 12@165
Pc 2@245
Bench 5@205
PC 1@265 second attempt
Bench 3@205
WOD RX + 185# first
Total time 13:11
PC: 205
BP: 195
Rx WOD 1: 135+BJ 4:16
Rx WOD 2: 95+ Burp BJ 3:33
Rx 10:49
Bench – 18,12,6,3 w/45,55,65(only 3), 65
PC -6,4,2,1 w/45,55,60,70
WOD w/box set ups: (20″ box, 55#) 5:09
WOD w/burpee step ups, 20″ box, 45# 6:01
Total time 14:10 – 3:00 = 11:10
Congratulations Sabrina on your PR!111