For time:
150 Double Unders
50 Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
100 Double Unders
35 Wall Ball Shots
50 Double Unders
20 Wall Ball Shots
Memorial Day, Monday, May 31st, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have a 6:00am, 8:00am and 10:00am class. Please sign up on Zen Planner to reserve your spot.
*Fun new t’s and tanks available for PRE-ORDER! Deadline to place your order is May 31st at midnight.
7 sets of 3 back squats
2 sets w/ 135; 1 set w/ 185; 4 sets w/ 225
*
WOD modified (did same reps, Rx WB; did skier jumps instead of DUs)
11:08
3 second pause back squats – 3 @ 95, 105, 115, 120, 125, 130, 135
WOD – Rx 13:11
Strength
3@225. 3@275.
3@225. 3@295.
3@255. 3@305.
3@255.
Wod RX: 11:12
3 Back squats with 3 second pause:
3@135
3@185
5×3@225
Wod Rx’d:
12:03
*first time doing all the DU’s in a workout since the open. (Calf/Achilles)
Strength
85-95-105-115-125-135-145
WOD w/ jumping jacks
14:04
Back squats w/3 sec pause
3 ea @ 65-75-85-95-105-115-125
WOD w/ single unders, 8#WB
11:16
Back Squats w/3 Sec Pause In Bottom
265-315-345-365-385-395-405
Wod RX’D
10:53
105-125-145-155-165-175-185
RX 8:54
WOD w/ A Bike (30-20-10 cals)
14:30
Back Squat w/3 second pause in the bottom
E3MOM
7 sets of 3@135#
WOD
As Rx’d
All DU’s in sets of 50 with no misses
Wallballs: 50(30-20)-35(20-15)-20(unbroken)
Time: 10:14
Back Squat
105-125-145-155-165-175-185
Wod rxd
11:27
Strength
3@225. 3@275.
3@225. 3@275
3@255. 3@305.
3@255.
WOD Rx’d
13:38
Strength: Back Squat w/ 3 second pause
3@185-225-225-225-245-245-245
WOD Rx:
9:59
Dubs: 4 sets, 2 sets, 1 set
WB’s: 3 sets, 2 sets, 1 set
Strength
185-225-225-225-245-245-275
Wod rx*
10:41
30 cal bike for 150du
Did the 100-50 du
Calf feeling good. Need to be RXing DU from here on out
strength
135# w/4-5 second pause at bottom for all sets
All From the floor to practice cleaning to my back
WOD Rx
10:28
Wallballs got dicey by rep 10 – ha!
Back Squat with 3 count pause
3@225-235-245-255-255-255-255
Wod rx – 10:34
First set of dubs was a disaster, then all sets of 25.
WBs – 35-15, 17-10-8, 20
Back Squats
all 3@95
wod rx
11:21
Activator:
E3MOM – 7rds
-3 sec pause at bottom (all sets 135#)
-10 cals on bike
-5 devil’s press (40# DB’s)
**about killed me….
WOD Rx
13:30
…wallballs…get outta here with those! Great push, Shawn! You the man!
thanks breck – fun class! a lot of studs in class today…too many to name!
Strenght – only 5 Rounds
Pause squats at 115# from ground
+10 cal back + 5 push-ups + 5 GHD’s
—
Wod. Rx’d
13:23
Ouch…….
Strength with 3-5 second hold
135, 135, 155, 165, 175, 185, 195.
WOD with single du’s 11:19
WB’s were really sloppy today
5 miles right before
Wod as rxd
8:42
Back squats 7 sets of 3 with 3 sec pause
125-140-150-160-170-180-190
At home* thew above 8ft door but no markings for exact target
WOD rx 10:30
Garage WOD
“TEAM Super Sixties”
For Time: (40min cap)
60 Alternating Box Jumps
60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps)
60 Synchronized Kettlebell Swings
60 Alternating Kettlebell Goblet Lunges
60 Toes to Bar (1 Hangs from bar, 1 completes reps)
60 Alternating Push Press
60 Partner Passing WallBall Sit-Ups
60 Alternating WallBalls
60 Alternating Bar Facing Burpees
60 Double Unders (performed together)
36:01 w/Chrissy
KP Power Abs