21-15-9 Reps For Time:
Row or A Bike (calories)
Deadlifts 245/165lbs RX+ 275/185 MRX 205/135lbs
Burpee Box Jumps Overs 24/20? RX+30/24?
Compare to February 3, 2018.
CFJ Holiday Schedule:
Thursday, December 23rd– 5:30 & 6:30pm class is canceled
Friday, December 24th– (Christmas Eve)– 8am and 9:30am (all other classes canceled)
Saturday, December 25th– (Christmas Day)– CFJ CLOSED
Deadlift
315-335-315
345-365-345
WOD Rx’d
13:18
Deadlift
6@ 215
4@ 245
6@ 215
3@ 265
2@ 285
3@ 265
Wod rx +
Row cals, DL 7-7-7, 9-6, 9
10:39 (pr)
2018: 11:52
Wod RX: 9:09
(Bike)
Strength: up to 345lbs
E3MOM- Deadlift (All T&G)
6@225
4@245
6@275
3@305
2@325
3@345
Wod Rx’d (Row)
11:55
Strength with Melanie
6@165, 4@175, 6@175, 3@195, 2@215, 3@215
Wod RX’d with Rows
10:14
Deadlift 6-4-6-3-2-3 @ 135-155-135-185-205-185
WOD MRx bike
16:53
Deadlift
E3MOM
6@325#
4@375#
6@325#
3@405#
2@425#
3@405#
WOD
As Rx’d with bike
Time: 10:28
Deadlifts
6@315
4@365
6@315
3@385
2@415
3@415
Wod RX w/ row
9:31
nice pic today, Nick –
alec and dave looking mighty jealous in that picture 🙂
105
125
145
165
165
165
15:37 w/ #115 & lots of burpee box step ups
Strength
6@205
4@225
6@245
3@275
2@305
3@175
WOD bike/205/burpee box step overs
16:44
Strength: Dead lift
6@225, 4@275, 6@225, 3@315, 2@365, 3@315
12 GHD’s between each DL set
WOD Rx: (ski)
11:44
Strength/Activator:
E3MOM – 6rds
-5 DL (225#)
-10 cal on bike
-50 DU’s
…this smoked me more than I anticipated
WOD Rx (rows)
12:45
fun noon class today – thx breck!
DL
155-175-155-195-205-195
Wod rx
13:39
Strength:
Worked up to 245#
WOD MRx:
w/ Assault Bike
16:55
115-135-115-155-175-155
MRX with Row: 10:34
Strength:
Participated
Up to 305#
—
Wod RX
10:54
Strength:
Participated
Up to 305#
—
Wod. W/205#
13:12
deadlifts
375-425-375
475-525-475
Wod RX+ Ski Erg Cals
11:18
Strength:
Deadlift, stayed light today.
6 @ 245#
4 @ 275#
6 @ 245#
3 @ 295#
2 @ 315#
3 @ 315#
WOD:
Stepped over the box on burpees
245# on Deadlift
13:21
Wod Rx’d
12:12
Deadlift: used 135; 225; 245; 355
*
WOD- modified to burpee box step overs (20”box)
14:37
At home:
Deadlift 6-4-6-3-2-3
215-255-225-280-290-280
WOD Rx+ w/ assault bike
13:37
DLs: 8/7/6, 9/6 and 9
KP Abs
Back to CFJ tomorrow. Ready to see our people! Chrissy will be tagging along as well!
Wod scaled 135 row
11:27 first day back on bad back