Thursday, December 24, 2020

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
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

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

16 thoughts on “Thursday, December 24, 2020”

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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.

  6. 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! ❤️

  7. 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

  8. 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

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