The 5:30pm & 6:30pm classes are canceled today.
E6MOM for 5 TEST Events
– 800m Sprint/Run for time
– 1000m Row for time
– 50 Back Squats from floor bodyweight men/70% bodyweight women for time
– 100 KBS 70/55 or 55/35 or 45/25 for time
– Build up to a Max Snatch (squat or power)
**Athletes Choice on Order, but all Must be completed
*if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.
Compare to December 16, 2020.
CFJ Holiday Schedule:
Thursday, December 23rd– 5:30pm & 6:30pm classes are canceled
Friday, December 24th– (Christmas Eve)– 8am and 9:30am (all other classes canceled)
Saturday, December 25th– (Christmas Day)– CFJ CLOSED
KBS (55#) – 4:48
800m Run – 3:40
50 BS (115#) – 4:44
1000 Row – 3:43
50 Power Snatches (75#) – 5:38
Fun class – thx Breck!!!
Squat snatch: 115
Back squat with 95#: 2:30 (UB)
800m run: 3:00
1,000m row: 3:47 (1:51 avg)
100 kbs 55#: 5:32 (20-10’s-13-7)
I like this order of BB first and swings last…Couldn’t quite get warm for squat snatch first thing but that’s okay. Compare to 2016 all improved except run was 2:52 (diff order)
WOD
800 Meter Run=3:02 (used access door)
50 Back Squats@175#=4:34 (25-15-10)
1000 Meter Row=3:58
100 KB Swings@55#=5:38 (all sets of 10)
Snatch=145# (was completely smoked by the time I got to this)
40 / 6’0” / 175.5
WOD Rx:
800m run: 2:43
50 back squat (175#): 5:53
1 rep snatch: 145#
1000m row: 3:34
100 KB swings 55#: 5:24
WOD Rx:
800m run: 3:30
1000m row: 3:48
100 KB swings 55#: 4:05
1 rep snatch: 205#
50 back squat (205#): 5:30
800m run- 4:05
1000m row- 4:38
50 BS #65- 4:51
100 KBS #25- 5:57
Max Snatch #85- (ugly & breck would have no repped me if he saw it)
Wod RX
800m Run – 2:29
1000 Row – 3:38.4
KBS (55#) – 5:34
Power Snatches- 155
50 BS (170#) – 4:01
Weight : 170lbs
WOD
*800 Meter Run= 3:54 (access door)
*Snatch (all squat)= 130# (failed 135 twice)
*50 Back Squats= 4:43
70% BW:112# (did first set of 15 at 125#
on accident- changed to 115# for rest)
*100 KB Swings@35#= 4:12 (all sets of 10)
*1000 Meter Row=3:56 – grip was SMOKEDDDD
Just happy to be part of it…only one not completed was the back squats @205 (I noped out at 33 reps…the fail was strong).
46/6’3”/183(on scale at gym just before Wod)
WOD
800 Meter Run=3:02 (used access door)
Snatch= 165 (power. Failed 185)
50 Back Squats@185#=4:04 (30/20)
100 KB Swings@55#=5:14(30 then all sets of 10)
1000m row= 4:04 (was pretty much done at this point)
Kb 55 4:12
2k Bike: 3:04
1k row: 3:37
Snatch 165-195-215 (power)
Back squat 185# from rack – 5:11 (recovering from back)
Wod RX
Run – 2:49
BS – @ 185# – 4:48
Snatch – 165#
KB – 5:44. Brutal. Glad to finish these
1000m Row – 3:58
Tough Day!
800m run: 3:19
50 back squat (135#): 4:59
1 rep power snatch: 145# (failed 155# 4 times)
2.5k bike: 4:58
50 KB swings 55# and 50 push-ups: 5:57
Snatch – 210, 5# pr
Run – 3:01
Squat @210 – 4:24. Ugh
Row – 3:51
Kb 55# – 5:27
800 run- 3:20
1000 row- 3:29
Snatch -185
KBS- 4:20
Skipped back squat. Back isn’t well from deadlifts Tuesday.
BS @ 100 – 3:16 (pr)
Row – 4:30
Squat clean – 130
Run – 3:32 (pr)
KBS – 5:04
WOD Rx (same order as last year but did run and not bike)
50 BS @115# (112 – 70%): 2:46 (3:18/120# in 20)
800m run: 3:25 (bike was 3:48)
Power Snatch up to 130# (136# last year)
1000m Row: 4:01 (last year 3:59)
100 KBS @35#: 4:46 (30/20/15/15/10/10) 4:43 last year
KP abs