New Aztec tanks PREORDER has been extended through the weekend!
In observance of Independence Day CFJ will be offering two morning classes on Monday, July 5th at 8:00am & 10:00am. All other classes will be canceled.
3 Rounds of:
5 Minutes to complete:
Row 500/400 Meters
One Max Rep Set of Bench Press BW/3/4 BW MRX 3/4 BW/2/3 BW
5 Minutes to complete:
Bike 1250/1000 Meters
One Max Rep Set of Pull-ups
Athletes choice on starting with Row/BP or Bike/PU
Score=Total time combined for both row/bike minus total reps of BP and PU’s.
Activator:
Yes
—
Wod as written @ 185
Round 1
1:45/12
1:56/32
Round 2
1:50/11
1:54/29
Round 3
1:54/12
1:55/31
TTL – 121 Reps = 9:08
WOD – MRX bench 85#
Row: 1:37, 1:42, 1:47
Bench: 17, 13, 12
Bike: 1:46, 1:47, 1:46
Pullups: 18, 18, 19
Score: 8:48
WOD rxd except modified bench down to 135
Did row first
Row/bench:
1:34/15
1:59/15
1:52/15
Bike/pull-ups:
1:53/10
1:56/10
1:58/10
–
Total time – 11:12
Total reps – 75
Final score: 9:57
Activator:
Yes
—
Wod as written @ 185
Round 1
1:49/30
1:54/10
Round 2
1:52/30
1:59/7
Round 3
1:53/30
1:57/5
TTL – 112 Reps = 9:32
Activator completed
The math on this workout should count as rx+
WOD with 65% bodyweight on bench
Rd 1
Row/Bench: 1:26/10
Bike/PU: 1:37/20
RD 2
Row/Bench: 1:34/10
Bike/PU: 1:35/10
Rd 3
Row/Bench: 1:31/10
Bike/PU: 1:37/12
9:20 – 72 reps= 8:08
Bench @105
Bike/pull-up
1:40/17
1:39/12
1:40/12
Row/bench
1:40/8
1:40/8
1:43/9
Time: 10:02
Reps: 66
Score: 8:56
Activator completed
Wod as written @ 175
Round 1
1:45/15
1:49/20
Round 2
1:49/15
1:55/20
Round 3
1:51/15
1:57/25
Total time – 11:06
Total reps – 110
Final score: 9:16
HOME WOD
w/ 20# Vest
EMOM – 20rds
Odd min: 10 push ups
Even min: 10 front squats w/ 35# DB’s
Rest 3 min:
800m run for time (w/ vest)
4:24
44/5’7″/173
Activator
1st min: 10 Bench Press@135#
2nd min: 5 Pull-ups
3rd min: 7 Bench Press@155#
4th min: 5 Pull-ups
5th min: 5 Bench Press@175#
6th min: 5 Pull-ups
WOD
With 175# Bench Press
Row=1:46.5/1:47.7/1:53.1=5:27
Bench=15/18/12=45
Bike=1:48/1:53/1:59=5:40
PU’s=30/30/31=91
Total time=11:07-2:16(136 reps)=8:51
Back squats from last week
5 Sets of 6 @ 365lbs
Couldn’t skip out on the legs everyone have a great 4th tomorrow be safe and blow stuff up (legally) lol