CFJ Holiday Schedule:
Monday, December 30–6:30pm class is canceled
Tuesday, December 31 (New Years Eve)–6:00am, 7:30am & 9:00am
Wednesday, January 1 (New Years Day)–6:00am, 7:30am & 9:00am
“Mixed Messages” by DB
5min AMRAP:
-5 Sqt Clean 135/95 RX+165/115 MRX 95/65
-10 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
Rest 2min
5min AMRAP:
-5 Thrusters 135/95 RX+165/115 MRX 95/65
-10 HSPU MRX Barbell Push-Ups
Strength: Back squat & front squat from floor
7BS, 6FS, 5BS, 4FS- used 135
3BS, 2FS, 1BS, 1FS- used 165
*
WOD w/ modifications
1st AMRAP: 5 squat cleans (135), 10 box step-ups:
– 4 rounds
2nd AMRAP: 5 thrusters (135), 10 BB push-ups:
– 3 rounds + 2 thrusters
BS and FS
95-105-115-125
WOD rx’d w/strict HSPUs
Thruster/HSPU=4rds
SC/BJ=3+2squat cleans
Back Squats from the rack Front squats cleaned from floor
7 BS @315
6 FS @225
5 BS @345
4 FS @275
3 BS @365
2 FS @305
1 BS @395
1 Squat Clean into 1 Front Squat @325
Wod RX+
1st amrap
4 rounds
2nd amrap
3 rounds + 7 HSPU
Reps unbroken on both
Back squats & front squats
95,115,135,155
WOD Mrxd
#1: 3+3 squat cleans
#2: 4+2 thrusters
Back Squats from the rack Front squats cleaned from floor
7 BS @265
6 FS @225
5 BS @295
1 FS @275
1 BS @315
1 FS @275
0 BS @345
Wod RX
1. 5 rounds plus 3 squat cleans
2. 3 rounds + 5 thrusters (HSPU were miserable)
Strength- all from the floor
7 BS@135
6 FS@135
5 BS@155
4 FS@155
3 BS@185
2 FS@185
1 BS@205
1 FS@205
Wod RX-
1) Thruster/HSPU- 2+12 reps. What Stephen said about HSPU
2) SC’s/ Box Jumps- 3+14 reps (1 box jump shy of 4 rounds)
Strength 65-65-85-85-95-95-105-105
WOD in reverse order
2. w/55# & reg push up = 4 rds + 5 thrusters
1. w/65# & 18” step ups = 4 rds even
Strength
Back squat up to 395
Front squat up to 315 (squat clean)
Wod rx+
1. 3 rounds
2. 3 rounds
Strength: all @ 185 from the floor
WOD Rx’d
Thruster/HSPU: 2 rds + 3 HSPU
SC/Box Jumps: 3 rds + 3 SC
Strength:
7 BS @135#
7 FS @135#
5 BS @165#
5 FS @165#
6 BS @185#
4 FS @185#
Failed to clean 205#
WOD RX: in order
3 rds + 5 SC
2 rds + 1 Thruster
-my wife baked these unbelievable chocolate covered peanut butter balls for Christmas
-I ate them on Christmas, and have had a few of these heaven balls every day thereafter
-my first time back in the gym since eating them
-today was not good
🙂
Strength: all @ 135
7,6,5,4,5,5,5,3
WOD MRx
4 rds
5 rds
Front Squat: Up to 305#
Back Squat: Up to 325#
Modified MRx due to wrist issues
2) 4 rounds + 11 reps (Front Squats & Strict HSPUs)
1) 2 rounds (Squat Cleans & 24″ Box Jumps)
Pause Front Squat (3sec): 1@230, 1@255
Back Squat: 3@255, 3@255, 3@275
Box Squat: 3@395, 3@395, 3@395
Clean Grip Deadlift w/3sec Lowering: 2@320, 2@320, 2@355
Strength worked up to 135# FS and BS
WOD RX
Thruster/HSPU – 3 + 6
SC/box jumps- 4+1
Strength 95-115-135-155
All back squats from rack and last front squat rep
WOD RX
1. 5
2. 3+2
Strength- all from the floor
7 BS@135
6 FS@135
5 BS@165
4 FS@165
3 BS@185
2 FS@205
1 BS@215(f)
1 FS@215
Wod RX-
1) SC’s/ Box Jumps- 3+1 squat clean
2) Thruster/HSPU- 1 + 7hspu
Back Squats from the rack and front squats cleaned from floor
7 BS @185
6 FS @95
5 BS @225
4 FS @135
3 BS @240
2 FS @185
1 BS @255
1 FS @205
WOD 1 RX: 3+4 squat cleans
WOD 2 RX: 3+1 thruster
Wod RX
1. 5
2. 3+6 HSPUs
Strength from the floor
95-105-125-135
WOD Rx
SC/Box Jumps: 4 + 3 SC
Thruster/HSPU: 2 even (HSPUs were tough for me, happy to get through 2 sets of them)
Tabata abs
Mod strength:
E2MOM
10 cal bike sub :30
3 strict PU/push-up/dip with 5 sec negative
Mod WOD:
5 HPC 55#
10 box step ups
4 rounds
5 strict HC & Press 55#
10 HSPU
3 rounds + 5 HC&P