Monday, February 15, 2021

*Due to inclement weather, the 6:30PM class is canceled today. We apologize for the inconvenience.

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“Presidential Picks” by DB
5 RFT:
15 Box Jumps/Step-Ups 24/20? or 10 Box Jumps 30/24?
15 Pull-Ups or 10 C2B
15 Push-Ups or 10 HSPU
15 Ab-Mat Sit-Ups Unanchored or 10 GHD Sit-Ups
15 Air Squats or 10 KB Goblet Squats 70/55lbs
**Can mix the 15 and 10 rep exercises, but goal is to stick to a method for all 5 rounds, not to change each round.
Compare to February 17, 2020.

21 thoughts on “Monday, February 15, 2021”

  1. Bench press @80%/burn out sets
    5@205,6@135
    5@205,6@135
    5@205,6@135
    5@205,6@135
    5@205,10@135

    Wod Rx: 5 rounds of:
    15 box step ups
    10C2B
    15 PU’s
    10 GHD
    15 air squats
    17:14

  2. Was able to do a lot of this in my garage:

    *10 burpees in place of box jumps
    *15 KB SDHP in place of PLU’s (53# KB)
    -15 push-ups
    -15 sit-ups
    -15 air squats

    15:03

  3. CFJ Wod but in home gym

    Bench press 5×5 @ 80% then burn out set
    First 3 sets 5@ 135# (84%)
    Last 2 sets 5@ 130# (80%, failed very last rep)
    Max reps @ 65#: 27, 15, 15, 20, 16

    Wod as rx’d- all 10’s
    Mat under head for hspu due to concrete floor
    13:41

  4. Bench 5X5 @ 95# with 65# burnout for 12 reps (skipped first drop set bc didn’t listen)
    Wod RX all 15 reps
    Step ups, pull-ups, push-ups, sit-ups, air squats
    12:58

    Compare to last year 13:03

  5. Bench Press drop sets
    5 sets of:
    5@205# followed by 10@155#

    WOD
    As Rx’d with:
    15 Box Jumps(24″)
    10 C2B
    10 Strict HSPU’s
    10 GHD Sit-ups
    15 Air Squats
    Everything unbroken
    Time: 16:00

  6. Jessica Van De Wiele

    Bench press drop sets 95/65#
    11/13/13/13/10

    WOD 20:44
    5 rounds of
    15 box step ups 24” box
    15 pull-ups
    10 strict HSPU (2 abmats)
    10 GHD sit-ups
    10 goblet squats 55#

  7. Strength: Bench press drop sets 225/135
    5/10, 5/10, 5/10, 4/6, 4/6

    WOD Rx:
    10 box jump 30”
    10 C2B
    10 HSPU
    10 GHD
    15 Air Squat
    15:31

    (2020 all 15’s 10:47. All 15’s definitely easier)

  8. Strength – Bench press drop sets.
    225/135 — 5/10, 5/10, 5/7
    Dropped to 205/135 — 4/6, 4/5

    WOD RX’d 5 rounds of:
    15 box jumps / step ups
    15 pull-ups
    15 Push-ups
    10 GHD
    15 air squats
    20:07

  9. Close Grip Bench Drops
    165 –> 135
    6/6/6/6/6

    Wod. Rx’d but with 10 Strict Pull-ups instead of kipping/C2B.
    15 step ups / 10 Strict PU / 10 Strict HSPU / 10 GHD / 15 A.S.
    18:28

  10. Bench burn – 205# and 135#
    5/10, 5/10, 5/8, 4/8, 3/7
    ___
    Wod
    15 Box Jumps
    10 Strict PU
    10 HSPU (all kipping)
    15 sit-ups
    15 Air Squats
    19:27

  11. Bench press @80%/burn out sets
    5@225,5@135
    5@225,5@135
    5@205,5@135
    5@185,5@135
    5@185,5@135

    Wod Rx: 5 rounds of:
    10 box step ups 30’
    10C2B
    10 HSPU’s
    10 GHD
    10 goblet squats 70 lbs
    24:20

  12. Shoulder Press
    115: 5-5-5-4-3.5
    65: 10-10-10-8-8
    WOD w/
    15 step ups
    10 strict pu
    15 push ups
    15 sit ups
    10 70# goblet squats
    – finished a few seconds before cap

  13. Bench
    5@205,10@135
    5@205,10@135
    5@205,10@135
    5@205, 10@135
    3@205, 8@135
    Wod RX
    10 box jumps @ 30”
    15 of everything else.
    13:55

  14. Did this on Tuesday in the garage. First WOD in almost a week, stupid sinus infection. Hoping to be back at CFJ later this week.

    No Strength
    Presidental Picks
    15’s
    17:05
    All pullups unbroken
    Pretty happy with that time after being down and out

    KP Power abs

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