Saturday, May 23, 2020

Memorial Day, Monday, May 25th, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have a 6:00am, 7:30am, 9:00am and 10:30am class.  Please sign up on Zen Planner to reserve your spot.

10-15-20-15-10 rep rounds for time of: 
Wall Ball Shots 20/14” 10/9’ Rx+ 11’ MRX 20/10” 9’
T2B or GHD Sit-ups or Med Ball Sit-ups
Kettlebell Swings 55/35# Rx+ 70/55# MRX 45/25#
Box Jumps 24/20” Rx+30/24” MRX 20/18”
Row or Bike Calories

20 thoughts on “Saturday, May 23, 2020”

  1. Strength: Bench Press
    Sets of 3@ 185-205-225-245-275

    WOD RX* (box step-ups due to strained calf)
    18:36

  2. Jessica Van De Wiele

    Strength bench press
    85/105/115/120/120 (got 2 on round 4 only got 1 on round 5) 130# is my 1RM so I felt good about that!
    WOD 20:02
    Wallballs
    med ball sit-ups
    KBS 35#
    Box step ups 24”
    Row

  3. Modified Murph
    1600 m row
    10 rds of 10 pull-ups / 15 goblet squats 55#/ 20 pushups
    1600 m row
    = 46:36

  4. 14 muggy miles
    Bench press
    5 sets of 3 @135# (did this last night bc thought I would miss)
    Then today did 5 sets of 130#

    Wod as rxd (ghds)
    17:46

  5. Workout with hubby
    Bench
    Me: up to 130
    James: up to 310 (light weight )

    WOD (went past time cap)
    Me…..
    10/15/20/15/10
    14lb wallball shots
    Wallball sit ups
    35lb kbs/snatch
    20’ box jump and half step ups
    Row

    James…..
    10/10/10/10/10
    20lb wallball shots
    Wallball sit ups
    55lb kbs
    20’ box jumps and half step ups
    Row

    Proud of him! Power lifters can crossfit too

  6. Made a fun little garage partner bday WOD
    Buy in: 85 dubs/bar hops – each
    Then
    5 rounds – split as desired
    23 KB Goblet Squats 55/35
    23 KB Swings 55/35
    230 m run
    23 KB Goblet Alt Lunge
    23 DB Push Ups
    Then
    Cash out: 35 burpees – each

    Guys – 22:43
    Girls – 26:39

  7. Jeremy Fullingim

    Did this Sunday
    Bench: 5 sets of 3 @ 185
    *
    WOD: 23:09
    WB, WB sit-ups, KBs, Box step-ups, assault bike cals

Leave a Reply to Nick K Cancel Reply

Your email address will not be published. Required fields are marked *

Scroll to Top