Today, Open Gym will be offered from 10:00am to 11:00am.
AMRAP in 5 minutes of:
10 Calorie Bike
15 Box Jumps 24/20” Rx+30/24” MRX 20/18”
20 KB Swings 55/35# Rx+70/55# MRX 45/25#
Rest 2 minutes
AMRAP in 5 minutes of:
10 Calorie Row
15 Box Jumps
20 KB Swings
Rest 2 minutes
AMRAP in 5 minutes of:
10 Calorie Ski
15 Box Jumps
20 KB Swings
* Athletes choice of order
CFJ mile:
400m- 1:17
Rest
200m- :43
Rest
400m- 1:21
Rest
200m- :45
Rest
400m- 1:20
Total= 9:26 (pr)
*9:31 in February 2022
Wod Rx’d in following order:
AAB- 2+10cals
Row- 2+8cals
Ski- 2+7cals
*All KBS unbroken
CFJ mile
9:15
Wod RX
1. (Row) 2+8 box jumps
2. (Ski) 2+8 KBS
3. (Bike) 2+7 KBS
Jenks Mile
10:33-4:00=6:33
WOD Rx’d (ski-bike-row)
Aimed for 2 rounds per AMRAP, didn’t quite make it in the cap but finished each after the beep (3, 4, and 11 reps after time)
Jenks Mile
11:20 (4:00 rest)
7:20 mile
Each round (x3)
1 + 13 box jumps
(PR) today. 8:29 in February 2022
Good job Josh!!!
That’s awesome Josh! Good job!
Awesome job!!
Congrats on the PR Josh!
Jenks mile
10:33
Wod rx
Bike – 1+13 box j
Row – 1+12 KBS
Ski – 1+9 KBS
Jenks mile on Skierg (brutal)
10:27 – 4:00 = 6:27
—
Wod. Rx’d.
Row – 2 rounds
Bike – 1 round + 12 kb
Ski – 1 round + 10 kb
Great Job Shawn!
Home WOD:
5rds for time
-400m run
-20 KB Swings (53# kb)
-20 Goblet Squats (53# kb)
22:34
*kb swings unbroken
*gs were all 13/7
Wod RX : 308 reps
Row- 2+18
Ski- 2+10
Bike- 2+10
CFJ Mile- 8:47 – 4 min rest : 4:47
400-1:07
1 min rest
200-2:44
1 min rest
400-4:57
1 min rest
200-6:36
1 min rest
400-8:47
CFJ mile:
400m- 1:38
Forgot to take pic of the rest but ended at 10:16 I think- Jamie will have to confirm 😉
Wod Rx’d in following order:
Row- 2+6cals
Bike- 2+4cals
Ski- 2+8cals
*All KBS unbroken
Whoops- 11:15 on CFJ mile, I mean. Fat thumbs.
Ok Jamie said 10:57- final time
1 mile run 8:25
800m walk/run intervals
WOD rx in order
Bike 2 rounds
Row 2 rounds + 6 cal
Ski 2 rounds + 9 cal
1 mile walk/run intervals
Cfj ski mile
9:23
Wod rx
Ski 2+6
Row 2
Bike 1+15
Redlined on row Wod never recovered
CFJ mile: 7:10 (PR!)
WOD:
Ski: 1+32
Bike: 1+25
Row: 1+30
Yes Amy!!! So good!!!!
Good job Amy!!
9 mile run
OHS with Steph vs cfj mile
5@105
4@115
3@125
2@135
1@ 150, 155, 165(f), 160
Wod as rxd
Ski: 2 + 31 (6 kbs)
Bike: 2 + 34 (9 kbs)
Row: 2 + 38 (13 kbs)
Lots of PR’s on the mile today, well done Cfj!
Cfj mile
11:37-4=7:37 I will take it!!
11:49 in February
Wod RX
Bike 2+3 cals
Row 2+ 2 cals
Ski 2+ 6 cals
All box jumps/step downs and all KBS unbroken
Fun Saturday move session!
Cfj mile
8:53
Wod rx – just tried to recover.
CFJ mile
10:22-4:00=6:22
WOD RX’d with 70lb KB
1 round + 5 KBs (30 reps)
1 round + 15 box jumps (25 reps)
1 round + 15 box jumps (25 reps)
Walked 1 mile w/Peggy & Mo
8cal
10 steps (20”)
15 KB (35#)
Bike – Row – Ski
2rds + 3 cals
2rds
2rds
CFJ Mile
9:13
—
WOD RX
Row
2+4
Bike
2
Ski erg
1 + 10KB
CFJ Mile
400-1:20
200-0:45
400-1:19
200-0:45
400-1:20
Total time: 9:29-4:00(rest)=5:29
WOD
As Rx’d
Everything unbroken
1: Bike=2+1 Box Jump (101 reps)
2: Row=2+7 Box Jumps (107 reps)
3: Ski=2+6 Box Jumps (106 reps)
Score=314 reps
CFJ Mile
400-1:50
200-0:59
400-1:48
200-0:59
400-1:49
Total time: 11:25-4:00(rest)=7:25
WOD
Rx
1: Ski=1+8 KBS (78 reps)
2: Bike=1+8 Box Jumps (63 reps)
3: Row=1+15 Box Jumps (70 reps)
Score=211 reps
Opted for OHS strength today over the CFJ mile
5@105
4@115
3@125
2@135
1@150
1@160
1@165
WOD Rx
Row: 2 + 3 cals
Ski: 2
Bike: 1 + 10 KBS
all KBS unbroken
KP abs