5 Rounds for time of:
25/20 Calorie Row or Bike
16 C2B Pull-ups MRX Pull-ups
9 Strict HSPU’s MRX 2/4” riser
CFJ Holiday Schedule:
Wednesday, December 23rd- 6:30pm class is canceled
Thursday, December 24th- (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Friday, December 25th- (Christmas Day)- CFJ CLOSED
Saturday, December 26th- Regular class schedule
Back squat 3 sets of 10
135-150-165
Wod as rxd
1 mat for strict hspu*
18:50
Total: 450#
Back squats
3 x 10 @ 255 (765 total)
WOD Rx’d w/bike cals
4 rds in 24:30-ish. Good enough for the Clydesdale division.
Back squats – 105, 125, 145 = 375 total
WOD – regular PU and HSPU – 20:16
Back rack lunges @85
WOD w/ pull-ups and push-ups
19:47
Back squats 85/95/105
WOD 16:47
row
pull-ups
strict HSPU (2ab mats)
Back squats-
10@205,225,225
Wod Rx’d
21:49
*3 sets of 3 each round for strict HSPU
Back squats-
10@225,275,295
Wod Rx’d except last three rounds of HSPU were kipped
24:04
Strength BS 125/135/145=405
Wod RX’d*
23:43 Bike, C2b, hspu with pad +10# plate
Double woof!
Back squats 3 x 10 @ 85#
WOD w/ring rows, 2 rds hspu, 3 rds push ups
19:50
Strength:
225-135-135
Wod w/ bike & 3 SHSPU + 6 HRPU
4 rounds even
Glute bridge: 105# 15/15/15
Back Ext: 15/15/15
WODrx: 20:11
Strength
135-185-205
Wod rx (bike)
23:39 bike crushed me
Strict Hspu
9
6-3
6-3
5-2-2
4-3-2
Ctb
2 sets on each.
Back Squats
E3MOM
3 Sets of 10@135#
WOD
As Rx’d with Assault Bike
Everything unbroken
Time: 15:08
BS
135-155-175
—
Wod. Subbed 9 strict Pull-ups for the C2B each round
(Row)
16:54
Back Squats
105-115-125
WOD w/pullups and 1 ab mat strict HSPU
24:08
WOD row, pull ups, 1 ab mat strict
16:19
Strength: Back Squat
10@185-205-225
WOD Rx: (row)
15:47
Strength stayed light
WOD w/ row, pull-ups(9+7), and strict hspu (unbroken)
19:37
Back Squats
145-160-175
WOD w/C2B and 1 ab mat for SHSPUs
22:15
KP Summer Abs
Back squats 3X10
335-335-355
Total = 1,025lbs
Wod RX’D W/Row
18:41
C2B unbroken
SHSPU
5-4 , 6-3, 7-2, 7-2, 9
Back squats 3 x 10
165, 185, 205
WOD: with pull-ups and strict HSPU w/2 ab mats
22:44
Back squats
10@225,275,245
Wod RX
19:55
Wod
20 cals
16 pull-ups
2 strict HSPU and 7 push-ups
24:12
Strength back squats
10x 135, 165, 185 = 485
Wod 19:41 (rower, ring rows 6/5/5×3, 4/4/4/4×2, pike push-ups unbroken)
WOD: did 25 cal row; 16 C2B; 9 push-ups
23:25
Strength
Back Squats 10-10-10
105-105-105
WOD
Row, Pull-ups, Strict HSPU’s w/2 Ab Mats
20:14