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#
21-18-15-12-9 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#
WOD RX with step ups (20 were bj)
10:47
1.5 mile walk/jog
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
Activator completed
Half & half:
35# & 55#, 24” & 30”
Wod rx +
11:35
Unbroken
Activator with 35# completed
Wod rxd
9:09
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
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
Activator w/ 55lb. KB and MRX Step ups.
WOD: 12:05 with 55lb. KB and MRX Step ups (knee)
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
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
Activator: 55# KB, 24/30” box
Completed
WOD Rx:
11:36
(Didn’t have it today)
Activator w/45#
WOD MRx:
16:28
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!
Great pic, Stowell!
Activator complete w/ 25#
WOD as Rx’d
13:13– we tied, Ryan! 😉
…ummm…i meant to say 13:12 😉
j/k – killin’ it Nicole. Great seeing you this week at the noon sesh!
Activator Complete w/ 35#
Wod as rx’d
8:44 unbroken
Activator complete w/ light KB
—
Wod. Rx’d weight / ski-erg cals instead of BJ’s
14:44
Activator with 35#
Wod RX’d
Box jump up with step down
8:44
Everything unbroken
Activator: completed
WOD: RX’d
16:50
1 mile post WOD run with Kevin-O
Activator completed w/ WOD weight
–
Wod RX
13:54
1 mile run with Chris C.
Activator completed w/35#
Wod rx
13:13