2 Minute AMRAP:
Run 200 Meters or Bike 500 Meters
Max Devil Press 25/15# DB’s Rx+ 30/20# DB’s MRX 20/10# DB’s
Rest 2 Minutes
2 Minute AMRAP:
Ski or Row 200 Meters
Max DB Front Rack Squat into Box Step-up 24/20” MRX 20/18”
Rest 2 Minutes
2 Minute AMRAP:
Bike 500 Meters or Run 200 Meters (opposite of 1st AMRAP)
Max Push-ups with right arm then left arm DB row
Rest 2 Minutes
2 Minute AMRAP:
Row or Ski 200 Meters (opposite of 2nd AMRAP)
Max DB Front Rack alternating stationary Lunge Steps
Rest 2 Minutes
Run 200 Meters or Bike 500 Meters
Max Devil Press 25/15# DB’s Rx+ 30/20# DB’s MRX 20/10# DB’s
Rest 2 Minutes
2 Minute AMRAP:
Ski or Row 200 Meters
Max DB Front Rack Squat into Box Step-up 24/20” MRX 20/18”
Rest 2 Minutes
2 Minute AMRAP:
Bike 500 Meters or Run 200 Meters (opposite of 1st AMRAP)
Max Push-ups with right arm then left arm DB row
Rest 2 Minutes
2 Minute AMRAP:
Row or Ski 200 Meters (opposite of 2nd AMRAP)
Max DB Front Rack alternating stationary Lunge Steps
Rest 2 Minutes
*Then repeat all AMRAP’s above in same order.
Wod RX+ : 148
Run/devil press: 14/13
Ski/FR squat box: 12/12
Bike/push up Row: 12/12
Row/FR S lunges: 36/37
Wod RX : 141
Bike/devil press: 14/13=27
Ski/FR squat box: 11/11=22
Run/push up Row: 12/13=25
Row/FR S lunges: 32/35=67
Wod RX+ : 137
Bike/devil press: 14/14
Ski/FR squat box: 12/13
Row/push up Row: 21/23 (messed these up so more like 10/11
Row/bike/FR S lunges: 33/30
Wod RX+ : 157
Run/Devil Press : 12/12
Ski/FS Box Step Ups : 15/15
Bike/Push Up Row : 12/13
Row/Front Rack Lunges 35/43
WOD Rx’d
Bike/devil press: 14/13
Ski/FR squat box: 14/13
Run/push up Row: 10/10
Row/FR lunges: 36/37
Total: 74/73= 147
Fun one! Great job, 9:30!
WOD
As Rx’d
Bike/Devil Press:15/15=30
Ski/Box Step ups:12/13=25
Run/Push-up:15/16=31
Row/Lunge:38/38=76
Total=162
Rx
Run devil press 9/8
Ski step up 7/5
Bike push-up 9/10
Row lunge 17/17
Bike/ devil press 14-15
Ski step up 12-12
Run- push-up 10-11
Lunge(no weights) 33-33
Total 140
WOD
As Rx’d
Bike/Devil Press:16/15=31
Ski/Box Step ups:15/15=30
Run/Push-up:12/12=24
Row/Lunge:41/42=83
Total=168
WOD Rx:
Run/devil’s press 16/13
Row/ squat step-up 10/10
Bike/ push-up Alt. Row 13/12
Ski/ front rack Alt. Lunges 28/26
Total: 128
(Progressing but still feel labored)
WOD
As Rx’d
Run/Devil Press:15/14=29
Ski/Box Step ups:11/11=22…this one hurt my soul
Run/Push-up:14/13=27
Row/Lunge:32/28=60
Total=138
crushed it today, Molly!! fun class – thx breck!!
WOD mixture of Rx and Rx+
Run/Devil’s Press (Rx+): 14/13
Ski erg/DB Fr. Sq. Box steps (Rx): 11/12
Bike/push-up each arm row (Rx+): 14/14
Row/DB Fr. Rack Lunge (Rx): 34/35
Round 1: 73 reps
Round 2: 74 reps
Total reps: 147
KP abs
Got it in while Chrissy is having her surgery. She’s doing great and I can’t wait for her to see the results. Thank you again CFJ family for being a part of her journey and being so supportive along the way. We could not ask for better humans to surround ourselves with. We are truly blessed and so incredibly grateful and thankful for each of you!
Glad she’s recovering well!
MRx in order as written
Devil press 7, 5
Fr sq box step 7, 8
DB push-up/row 5, 6
DB lunges 16, 18
Total = 72
Ski erg is a no for me. I mean that in the most positive way possible.
Bike/devils press: 15/11
Ski/SSU: 10/9
Row/PU: 10/10
Bike/front squats: 23/22
Wod RX: 95
Wod rx+
As written
Run/DP: 16/17
Ski/box step up: 17/17
Bike/push-up renegade row: 17/15
Row/lunge: 38/40
Total: 177
WOD
Rx+
Bike/Devil Press: 11/10 = 21
Row/Box Step ups: 6/5 = 11
Run/Push-up: 10/10 = 20
Ski/Lunge: 23/25 = 48
Total = 100
WOD Rx+
Total: 129
Good class Nicole! New SkiErgs are awesome!
WOD rx except out of order
146 reps
In this order so Chandler & I could use Ski Erg:
Wod RX+
Row/FR squat box: 14/11
Run/push up Row: 10/10
ski erg/FR S lunges: 28/11 (switched after 11 lunges & did 24 squats but not counting in total reps)
Bike/devil press: 13/12
Total: 110
WOD. 30# DB’s
Run/devil’s press – 12/9
Row/ box step-overs – 14/11 (No squat)
Bike/ push-up Alt. Row – 14/12
Ski/ front rack Alt. Lunges – 20/15
Wod RX
Bike: Devils press 14,16
Ski: squat step ups 14,14
Run: push ups 14,16
Row: lunges 32,38
Total: 158
Wod mod
Bike / DP 25# 13-13
Bike / f squats then stepups (I didn’t use weight) 13-13
Ski erg / renegade rows 13/14
Bike / kb swings 30/32
WOD RX+
Run/DP 13/12
Row/front rack step Ups 10/10.
Bike/PU row 15/13
Ski ERG/FR DB lunges 28/29
Total 130
WOD – did rx but subbed a run for a bike
1st: Bike / Devil Press
12/10
2nd: Row / DB front rack squat to 24” step up
10/8
3rd: Bike / max push-ups w/ Rt/Lt DB row
8/10
4th: Ski / DB FR lunges
15/18
Total: 91
WOD RX
Bike/DP – 12-11
Ski/Squat step ups – 10-10
Run/Push ups – 10-10
Row/Lunges – 25-29
Total 117