Thursday, August 5, 2021

21-18-15-12-9 reps for time of: 
Box Jumps 24/20” Rx+30/24” MRX 20/18”
Goblet Squats 55/35# Rx+70/55# MRX 45/25#
Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#

21 thoughts on “Thursday, August 5, 2021”

  1. Activator completed
    1-8th min = 55lbs
    9th min = 30 inch box + 4 15lb Rogue plates
    10th-11th min = 70lbs

    Wod RX+
    16:47

    800 meter run post Wod

  2. Activator w/13#kb, 15#db for OH lunges

    WOD w/25# kb, 18” step ups
    13:28
    (small victory: kbs unbroken)

    1.5 mile walk/run intervals after class

  3. Activator
    1st min: 10 Games Standard Box jumps@24″
    2nd min: 10 Goblet Squats + 10 Alternating Goblet Stationary Lunges@55#
    3rd min: 10 American KB swings + 10 Russian KB swings@55#
    4th min: Rest
    5th min: 5 Burpee Box Jumps + 5 Box Jumps@24″
    6th min: 10 Goblet Squats + 5 Right Arm + 5 Left Arm OH Alternating Stationary Lunges@55#
    7th min: 20 American KB swings@55#
    8th min: Rest
    9th min: 5 Box Jumps@30″
    10 min: 10 Goblet Squats with 3 second hold in bottom@55#
    11th min: 10 American KB swings with 3 second hold at the top@55#

    WOD
    As Rx’d
    Everything unbroken
    Time: 10:29

  4. CFJ Workout from Monday, August 2, 2021
    Done at CF Carolina Beach in Wilmington, NC

    OLYMPIC TOTAL
    Squat Snatch- 115-125-135 (fail)
    C&J- 145-165-175(failed jerk), all power cleans
    Total- 290#

    WOD RX
    4:45

  5. CFJ Workout from Monday, August 2, 2021
    Done at CF Carolina Beach in Wilmington, NC

    OLYMPIC TOTAL
    Squat Snatch- 135-155-165
    C&J- 185-205-225 (failed jerk), all power cleans
    Total- 370#

    WOD RX
    6:17

  6. great pic, brian – little duck face action there – haha!

    Activator: 55# KB, 24/30” box – Completed

    WOD Rx: 13:13
    …little stiff today

    awesome class – crushed it Joanie! thanks breck!

    1. …ummm…i meant to say 13:12 😉

      j/k – killin’ it Nicole. Great seeing you this week at the noon sesh!

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