Thursday, December 19, 2019

“The Kitchen Sink” by DB
For Time:
2 Rounds of:
-5 Pull-ups
-10 Push ups
-15 Air Squats
-35 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-Run 400m
2 Rounds of:
-5 Squat Clean Thrust/S2O
-10 Dips (RX+ ring strict / RX/MRX bar kip)
-35 Russian KBS
-ROW 400m
2 Rounds of:
-15 DeadLifts
-10 T2B
-35 KBS
-100 Double-unders
2 Rounds of:
-15 HSPU or 5 Wallwalks
-5 OHS
-35 Military Sit-ups (anchored) RX+ GHD
-Run or ROW 400m or A Bike 1km
2 Rounds of: 
-2 Rope Climbs 15′ MRX 10′
-15/10 Barbell Push-ups MRX 15/10 HRPU
**Barbell Loads 115/75 RX+ 135/95 MRX 95/65**

Compare to December 14, 2018.

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

15 thoughts on “Thursday, December 19, 2019”

  1. Did same as last time.
    WOD as written with rx weights with modifications. Rowed all segments; did lateral barbell skier jumps in place of DUs; did wall walks.
    29:51 (PR from last which was 35:42)

  2. few mods on this one – and a few screw ups
    *95# barbell movements
    *Wall walks in place of HSPU
    *purple band dips
    *12′ Rope Climbs
    *All Row
    **about 1/2 through the sit-ups I realized they were military so I just did 20 extra when I found out
    **last part I only did 1 rope climb each set (was suppose to be 2) – i’m an idiot

    27:11 + 2min assessed by Nicole on my rope climb brain fart = 29:11

    great class – thanks nicole

  3. WOD Rx w/ modifications: 20 Cal bike instead of 100 DU’s, 5 Wall Walks instead of 20 HSPU’s, Front squats instead of OHS. Run/Row/Run.


  4. 37 something last year

    5 sit-ups at 40 min this time Rx but did only 65 du

    Mostly an excercise in overcoming jet lag and not throwing up. :(~

  5. Weights @ 75 on all barbell
    35lb kb
    Rowed all
    Scaled and did singles
    Scaled and did ring T2B
    Scaled and did half HSPU & DB press

    Finished after military sit ups

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