There will be an 8:00am and 9:30am class offered today. All other classes are canceled.
3 Minute AMRAP
10 Ring or Bar MU’s or 10 Burpee C2B
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
20 Kettlebell Snatches (10 right arm, 10 left arm) 55/35# Rx+70/55 MRX 45/25#
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
30 Kettlebell Swings 55/35# Rx+70/55 MRX 45/25#
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
10/8 Calorie Row or Bike (opposite)
Max Rep Ring or Bar MU’s or Burpee C2B
Rest 2 Minutes
10 Ring or Bar MU’s or 10 Burpee C2B
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
20 Kettlebell Snatches (10 right arm, 10 left arm) 55/35# Rx+70/55 MRX 45/25#
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
30 Kettlebell Swings 55/35# Rx+70/55 MRX 45/25#
Max Rep Calorie Row or Bike (opposite)
Rest 2 Minutes
3 Minute AMRAP
10/8 Calorie Row or Bike (opposite)
Max Rep Ring or Bar MU’s or Burpee C2B
Rest 2 Minutes
3 Minute AMRAP
20/16 Calorie Row or Bike (opposite)
Max Rep Kettlebell Snatches (alternate every 10 reps)
Rest 2 Minutes
3 Minute AMRAP
30/24 Calorie Row or Bike (opposite)
Max Rep Kettlebell Swings
20/16 Calorie Row or Bike (opposite)
Max Rep Kettlebell Snatches (alternate every 10 reps)
Rest 2 Minutes
3 Minute AMRAP
30/24 Calorie Row or Bike (opposite)
Max Rep Kettlebell Swings
CFJ Holiday Schedule:
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
Wod Rx’d w/ RMU’s, 55# KB, and all AAB
1) 9 RMU, 0 cals
2) 20 KB snatch, 36 cals
3) 30 KBS, 28 cals
4) 10 cals, 2 RMU
5) 20 cals, 32 KB snatch
6) 30 cals, 23 KBS
Score=121
WOD w/burpee pull-ups, 25# KB, 25# DB for snatches
1. 16 cal
2. 21 cal
3. 21 cal
4. 8 burpee plu
5. 25 DB snatch
6. 21 KBS
Total = 112
WOD – Mix of burpee C2B and band Bar MU, 35# dumbbell snatch – 99 total score
WOD with all bike, mods for MUs (burpee w/ as much of a C2B as I could manage)
Cals-25, 26, 27
Reps-6, 20, 24
WOD rx w/burpee C2B
Bike then row
Basically participated
Wod rx
36 bike
47 row
27 bike
14 bar mu
40 kb snatch
30 kb swing
194 total
19 row
28 bike
35 row
8 BMU
31 DB snatch
28 kbs
149 total
Wod Rx’d w/ RMU’s, 55# KB, and all AAB
1) 10 RMU, 42 cals (bike)
2) 20 KB snatch, 36 cals (row)
3) 30 KBS, 31 cals (bike)
4) 10 cals (row), 19 BMU
5) 20 cals (bike), 33 KB snatch
6) 30 cals (row), 31 KBS
Score= 202
Wod rx
25 cal (row) 8 bar muscle up / 2 burpee C2B
17 cal bike (55# DB snatch)
20 bike
12 bar mu
24 DB snatch
24 kb swing
Wod with bar mu’s, 35# kb, AB alt with row
1) 10 bar mu’s (6-4), 17 cal (bike)
2) 20 KB snatch, 30 (row)
3) 30 kbs, 24 (bike)
4) 8 cal row, 10 bar mu’s (3-2-2-2-1)
5) 16 cal bike, 30 snatch
6) 24 cal row, 40 kbs
Total: 151
Happy Christmas Eve cfj family!!! Fun class 🙂 very thankful for all of you.
Wod RX – Ring, all Bike
21 Cals
27 cals
24 Cals
8 MU
26 Hang KB Snatch
24 KB
—
130
Wod-all row
1) 2 bar MU (thanks for the help, Steph!)-No score
2)31 cals
3) 26 cals
4) 17 burpee C2B
5) 37 kb snatch
6)40 kb swings
Total: 151 reps
Merry Christmas, CFJ family! Thankful to be a part of such a wonderful group! ❤️
WOD
As Rx’d with Ring MU’s and all AMRAPs with Assault Bike
1: 39 Cals (MU’s unbroken)
2: 32 Cals
3: 31 Cals
4: 13 MU’s
5: 31 Cals
6: 21 Cals
Total Score=167
Wod w/ RMU attempts , 35# KB, and all rows
1) 8 RMU attempts, 2 strict ring pull-ups/ 8 cals
2) 20 KB snatch, 41 cals
3) 30 KBS, 25 cals
4) 10 cals, 7 RMU attempts + 4 strict ring pull-ups
5) 20 cals, 48 KB snatch
6) 30 cals, 31 KBS
No score since reps were MU attempts
1: 20 Cals (MU’s 5/5) bike
2: 25 Cals (25#KB row)
3: 15 Cals (35# row)
4: 7 MU’s
5: 30 Snatch
6: 13 KB swings