Saturday, July 11, 2020

21-18-15-12-9 rep rounds for time of: 
Kettlebell swings 55/35# Rx+ 70/55# MRX 45/25#
T2B or GHD sit-ups or Med ball sit-ups 20/14#
Bar dips Rx+Ring Dips MRX banded bar dips or parallettes or push-ups

19 thoughts on “Saturday, July 11, 2020”

    1. Came back at 11:00 for another round with Maddy. Paced her on 1 mile run and 125 pushups while she did the WOD.

      1 mile run – Time: 9:50
      WOD: scaled with 10# KB, sit-ups (no wb), and pushups from knees. 12, 9, 7, 5, 5.
      Time: 6:41

      Awesome to see everyone doing the hero WOD for SGT Craig Johnson today. Thanks for all that you do for our community Chris B!!

  1. 7 mile run

    1 mile run – paced jamie in for 7:59!!

    Wod Rx +
    Kbs/ghds/ring dips

    Part of the hero wod sgnt Craig Johnson.
    Thank you for your service!
    15 rounds just not the 3.23 mile

  2. “Sgt. Craig Johnson” hero Wod- 13 rounds of 400m Row for the 3.23 miles. 95# barbell

    Thank you to everyone who joined in that misery! Not an easy workout to say the least and you all jumped in without hesitation. Proud to be a part of the CFJ community.

  3. Sgt. Craig Johnson” hero Wod- 13 rounds of 400m Row for the 3.23 miles. 95# barbell

    Tough WOD. Worth the pain!!

    Thank you Sgt Johnson for your ultimate sacrifice!

    Thank you Chris for asking me to be apart of this.

  4. Sgt Craig Johnson WOD
    Modified with 5 bike cals for dubs, reg burpees
    Rowed 13 rds x 400 m, pull-ups
    = 67:50
    Thank you for your service

  5. Sargent Johnson Hero WOD
    Accumulate 3.23 miles (alternated run and row before each round)
    15 rounds
    3 devil press 35#
    3 back squats 80# (1/2 BW)
    3 HSPUs
    3 DL 80#
    3 burpees
    3 power cleans 80#
    3 box jumps 20”
    19 DUs
    1:32:11 (all unbroken)
    That was hot, sweaty and an honor to be able to complete in honor of our fallen TPD hero.

    Kari Pearce Power Abs

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