5 Rounds for max reps of:
Every 3 minutes:
400 Meter run
Max rep kettlebell swings with remaining time 55/35# Rx+70/55 MRX 45/25#
No rest b/w rounds.
Compare to November 7, 2014.
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.
Wod RX: 154 reps
1-33
2-30
3-30
4-25
5-36
Strength behind the back press:
StrictX3- 95,115,135
Push pressX2- 155,185,205-195(f)
Split jerkX1- 195(f),195,205
Strength – all from the ground and behind the back
Strict Press – 3 @ 55, 60, 65
Push Press – 2@ 70, 76, 80
Split Jerk – 1 @ 85, 90, 95
WOD – Rx 117 reps
Activator:
*10 Sumo DL High Pulls after each set (55# KB)
*3 reps each set – all front front rack
Strict – 95#
PP – 115#
Split Jerk – 135#
WOD Rx – 122 reps
Killed it William and Chris – great job!
Thanks Breck!
Great pic Ryan!
Stud!!! Great progress pic, Ryan!
#teammates
#shredded
Looking awesome stud!
Thanks man!
& Great pic Alonzo!
I didn’t know you were related to Rich Froning? Lol
Strength- All presses from the back:
Strict press- 3@95,95,115
Push press- 2@135,155,165
Strict press- 1@185,185,205
Wod Rx’d (All swings unbroken)
35
30
30
25
35
Total: 155
*split jerk, not strict press on third movement
Strict Press 95, 105, 115 from the floor
Push Press 115, 125, 135 from the floor
Split Jerk 135, 145, 155 from the floor
WOD RX’D
25
20
20
20
19
104 total reps.
BH Strict press 3 ea @ 35-45-50
BH Push press 2 ea @ 55-60-65
BH Split jerk 1 ea @ 75-85-100
WOD -25#, modified runs to 200m
32
25
18
18
27
Total = 120 reps
(More than double kbs from 2014, but half the running.)
Strength
3 strict @ 85
1 push press @ 85, 2 @ 105
3 split @ 105
WOD rx
107 KBS
HBD Shawn!
WOD Rx:
Run and KB: 20, 21, 19, 17, 24= 101
WOD Rx’d
33
26
13
26
17
Strength from front
Strict press:35,45, 50
Push press: 55, 55,60
Push jerk: 60, 65, 65
WOD w/ 25# KB and 200M runs
Swings
23,20,15,15,20
Strength – behind the head
Strict – 75-95
PP – 115-135-155
SJ – 175-195-205-215
+ 8 push-ups + 3 strict pull-ups E2MOM
—
Wod. Rx’d
25
25
22
22
22
Total = 116 reps
Strength- All presses from the back:
Strict press- 3@135,155,165
Push press- 2@185,205,225
Strict press- 1@225,245,275
Wod Rx’d (All swings unbroken)
35
27
25
25
25
Total: 137
Wod with Bike
30,29,28,27,28
= 142
Strength
135-135-135
195-205-225
255-305-325(f)
Wod rx
80 swings
Strength-from the ground and from the back
Strict 65, 75, 75
PP 75, 85, 95
Split jerk 95, 115, 125
Wod RX weight with 1km bike
28
26
27
26
35
=142 swings
Strength- All presses from the back:
Strict press- 3@95,115,125
Push press- 2@125,155,175
Push jerk- 1@175,195,205
Wod Rx’d
25
25
20
15
20
Total: 105
Split jerk — not push jerk
Strength
65-65-75
75-85-95
75-85-95
Wod rx
102
Behind the head for all
Strict press: 3@ 55-65-75
Push press: 2@ 85-105-115
Split jerk: 1@ 115-125-135
Wod as rxd
31-34-34-34-35
Total: 168 reps
PR- 2014: 150 reps
Behind the head strict press
3 sets of 3@135
Behind the head push press
2@185
2@205
2@225
Behind the head split jerk
1@255
1@275
Failed@300
WOD
As Rx’d
30/30/30/25/31
Total=146
up to 115 in strength
WOD w/ run/run/bike/bike/bike
111 reps
Strict press 95,95,95
Push press 115,135,155
Split jerk 185,205,225
Wod RX
35,35,35,30,30= 165
Strength- All presses from the back:
Strict press- 3,3,3 @ 75, 95, 115
Push press- 2,2,2 @ 135, 155, 155
Split Jerk- 1,1,1 @ 155, 175, 195
Wod Rx’d (All swings unbroken)
14, 10, 4, 7, 6
Total: 41
Strength: behind the head
Strict press – all @ 135
Push Press – up to 195
Split Jerk – up to 235
—
Wod RX
30
30
30
27
25
Total 142
Scott Wilson Bday Wod garage
4900 m row
49 pull-ups, pushups, sit-ups, hang cleans (95# for me) and 55# kb swing
=38:28
Did 5 strict hspu e2mom = 45 total
WOD Rx:
78 swings
Wod rxd
20,12,10,10,22
74
Strict press: 3 sets of 3 w/ 115
Push press: 3 sets of 2 w/ 135
Split jerk: 3 sets of 1 w/ 175
*
WOD rxd
20/15/15/15/15= 80
Didn’t improve from 2014