Friday, March 18, 2022 26 Comments / Workout of the Day (WOD) / By Breck **Fun new CFJ apparel available for pre-order! SHIRTS or TANKS, order deadline is March 20th. 5 Rounds for time of:500/450 Meter Row15 Bench Press 135/95# Rx+155/105# MRX 115/80#
William Gomez March 18, 2022 at 6:59 am Wod RX+ : 15:14 Activator 135,155,235,255,275(f)/265(f) Reply
Kevin Fath March 18, 2022 at 7:32 am Bench Press: 5@245, 4@265, 3@285, 2@295, 1@315 (20# PR; 295# since 1/7/22) WOD Rx+: 3 rounds Reply
Breck March 18, 2022 at 8:52 am Activator 5 sets E3MOM 100 Meter Row Bench Press 5@135# 4@155# 3@205# 2@255# 1@275# WOD Rx+ 1st 4 rounds unbroken 5th round was 12-2-1 Rower never shut off so pace was 1:56 Time: 14:10 Reply
Daniel March 18, 2022 at 10:30 am Activator: row w/ bench press 5@155, 4@205, 3@235, 2@275, 2@285 WOD Rx+ 16:22 (149.7 row average) – crashed and burned on last 2 rounds of bench press Reply
Stephen H. March 18, 2022 at 11:57 am Activator 5 sets E3MOM 100 Meter Row Bench Press 5@225# 4@245# 3@275# 2@305# 1@345# WOD Rx+ 1st 4 rounds unbroken 5th round was 9-2-2-2 Rower never shut off so pace was 1:59 Time: 13:38 Reply
Chandler March 18, 2022 at 12:54 pm Strength up to 1 bench @ 165# WOD 95#, 450m row First 3 rounds bench Last 2 rounds back squats from the floor 16:15 Reply
Shawn C. March 18, 2022 at 1:54 pm Strength (CG Bench) up to 225# Single — Wod. Rx’d (CGB) 16:31 Reply
Ryan G. March 18, 2022 at 2:13 pm Strength: Up to 225# single WOD Rx’d: 19:03 Complete muscle failure achieved in round 5. Reply
Chris C. March 18, 2022 at 2:24 pm Activator 5 sets E3MOM 250 Meter Bike Bench Press 5@135# 4@155# 3@205# 2@255# 1@290# (PR) WOD RX+ 1250 meter bike for row 18:41 Reply
Max March 18, 2022 at 3:24 pm Activator to Wod weight Wod rx+ (155) 12:43 Unbroken Average row 2:01 Reply
Ryan Alonso March 18, 2022 at 3:33 pm Looking strong, Tammy!! Cabin WOD: 5rds for time: -200m -20 walking lunges -20 burpees …didn’t time it – just wanted to do something Reply
Georgie March 18, 2022 at 4:25 pm Bench press up to 170# Wod rx + 15:49 UB, 9-6, 9-6, 9-6, 9-5-1 (failed last rep, rolled down my body, cleaned, racked and went again ha oops) Reply
Chrissy March 18, 2022 at 6:02 pm Activator – 65-80-90-100-105 Wod w/75# Rds 1-3 (9-6), Rd 4 (6-5-4), Rd 5 (7-5-3) 18:51 Reply
Steph March 18, 2022 at 8:04 pm Activator thing 125-135-155-170-180 WOD Rx+ 13:16 UB first 4 rounds then 9-3-3 last round Rower 2:00.4 avg/500m – didn’t shut off KP abs Reply
Rx+
17:04
4:30 class
Rx’d 14:14
Wod RX+ : 15:14
Activator
135,155,235,255,275(f)/265(f)
Bench Press: 5@245, 4@265, 3@285, 2@295, 1@315 (20# PR; 295# since 1/7/22)
WOD Rx+: 3 rounds
Activator
5 sets
E3MOM
100 Meter Row
Bench Press
5@135#
4@155#
3@205#
2@255#
1@275#
WOD
Rx+
1st 4 rounds unbroken
5th round was 12-2-1
Rower never shut off so pace was 1:56
Time: 14:10
Bench
5@185
4@205
3@225
2@245
1@275
Wod RX +
15:16
Bench
185-205-225-245 failed 275
Wod RX+
20:34
Activator: row w/ bench press
5@155, 4@205, 3@235, 2@275, 2@285
WOD Rx+
16:22
(149.7 row average)
– crashed and burned on last 2 rounds of bench press
Activator
5 sets
E3MOM
100 Meter Row
Bench Press
5@225#
4@245#
3@275#
2@305#
1@345#
WOD
Rx+
1st 4 rounds unbroken
5th round was 9-2-2-2
Rower never shut off so pace was 1:59
Time: 13:38
Strength up to 1 bench @ 165#
WOD 95#, 450m row
First 3 rounds bench
Last 2 rounds back squats from the floor
16:15
19:11 scaled
(#65 BB)
RX 15:34
Activator – 85, 105, 125, 145, 165
Strength (CG Bench)
up to 225# Single
—
Wod. Rx’d (CGB)
16:31
Strength: Up to 225# single
WOD Rx’d:
19:03
Complete muscle failure achieved in round 5.
Activator
5 sets
E3MOM
250 Meter Bike
Bench Press
5@135#
4@155#
3@205#
2@255#
1@290# (PR)
WOD RX+
1250 meter bike for row
18:41
Looking good, Tammy!
WOD as Rx’d
19:51
Fun noon class.
Activator to Wod weight
Wod rx+ (155)
12:43
Unbroken
Average row 2:01
Looking strong, Tammy!!
Cabin WOD:
5rds for time:
-200m
-20 walking lunges
-20 burpees
…didn’t time it – just wanted to do something
Wod 95# rds 1-2, 85# rds 3-5
18:59
Bench press up to 170#
Wod rx +
15:49
UB, 9-6, 9-6, 9-6, 9-5-1 (failed last rep, rolled down my body, cleaned, racked and went again ha oops)
Activator:
45,50,55,60,65
WOD w/ 50# and 450 rows
20:35
Activator up to 130#
WOD rx: 21:30 something
That was ugly.
Activator – 65-80-90-100-105
Wod w/75#
Rds 1-3 (9-6), Rd 4 (6-5-4), Rd 5 (7-5-3)
18:51
Bench
Up to 205#
Sets were 5×5
—
Wod RX
14:30
Activator
135/165/185/205/225
WOD 18:06
Activator thing
125-135-155-170-180
WOD Rx+
13:16
UB first 4 rounds then 9-3-3 last round
Rower 2:00.4 avg/500m – didn’t shut off
KP abs