There will be a 6:00am, 8:00am, and 10:00am class offered today. All other classes are canceled.
“The Jingle Bell Grinch” by DB
For Time:
-800m Run
– 80 Jingle Bell Swings 55/35# RX+ 70/55# MRX 45/25#
-800m ROW
-80 Double-unders
-600m Run
– 60 Jingle Bell Squats
-600m ROW
– 60 Double-Unders
-400m Run
– 40 Jingle Bell Swings
-400m ROW
-40 Double-unders
-200m Run
– 20 Jingle Bell Swings
-200m ROW
– 20 Jingle Bell Lunges (alt legs/stationary)
-100m Run
– 10 Jingle Bell Swings
-100m ROW
– 10 Jingle Bell Lunges
Compare to December 22, 2018.
CFJ Holiday Schedule:
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled) Friday, December 27th- Regular class schedule
WOD Rx’d: 39:10
Bike/row
Electronic failures on last two cardio rounds…ran the 100m and did enough pulls on the rower to make 100m.
Pause Front Squats (3sec): 1@225, 1@225, 1@245
Front Squat: 1@275, 1@275, 1@275, 1@275
Power Clean + 2 Front Squats: 1@225, 1@225, 1@225, 1@225
Power Clean: 1@225, 1@225, 1@245
Clean: 1@250, 1@250, 1@280
Tempo Back Squat (3-3): 2@230, 2@230, 4@230
Back Squat: 4@245, 2@245, 4@265, 2@315, 2@315, 2@350, 0@375
Wod RX
32:15
Really bad dub day, but did the whole thing Rx
62:02
WOD (bike/row for compare to)
34:23 (PR 1:47 – 36:10) Ill take it coming off feeling sick and ears still all messed up)
WOD Rx’d
34:56
Wod rx
37:28
Runs felt good and KB swings felt awful!
Mod WOD For Time:
-2 K bike
– 40 seated strict press 25# DBs
-800m ROW
-16cal bike
-600m Row
– 40 Air Squats to low box
-600m Ski Erg
– 12 Cal bike
-400m Row
– 20 DB Strict Press
-400m Ski Erg
– 9 Cal Bike
-200m Row
– 20 DB Strict Press
-200m Ski Erg
– 20 DB Bent over row
-100m Row
– 10 DB Strict Press
-100m Row
– 10 Bent over Row
Was so excited to finish and feel good. No idea what my time was! (15 days out of surgery)