Tuesday, May 24, 2022

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

CF Jenks will be CLOSED on Monday May 30th Memorial Day.

2 Rounds for max reps of:
1 Min: HSPU’s
2 Min: Row (calories)
1 Min: Ring or Bar Dips
2 Min: Bike (calories)
1 Min: Hand Release Push-ups
2 Min: Ski (calories)
*Athletes choice on order of machines.

32 thoughts on “Tuesday, May 24, 2022”

  1. DL activator 10×10 completed @135
    WOD Rx’d
    HSPU: 16/11=27
    Row: 31/30=61
    Bar dips: 12/12=24
    Bike: 29/26=55
    HRPU: 16/16=32
    Ski: 27/28=54
    Total=253

  2. Wod RX: total reps 294

    HSPUs- 20/13 = 33
    Row – 34/30 = 64
    Ring – 20/20 = 40
    Bike – 23/23 = 46
    HRPUs- 25/28 =53
    Ski – 28/30 = 58

    Deadlifts RX+ completed average of 10-15 sec rounds

  3. EMOM for 10 mins: 10 Deadlifts @135. completed

    Wod in following order:
    Strict HSPU: 11(8 unbroken: pr)/ 3=14
    Row: 33/32=65
    Strict Ring dips: 13/10=23
    Bike: 27/25=52
    Hand release push ups: 20/20=40
    Ski: 27/32=59
    Total=253

  4. Emom 10 DL @115

    Wod
    Russian kb 55# 33-20
    Bike 34-31
    Bar dips 18-15
    Ski erg 19-17
    Hrpu 23-24
    Row 24-26
    284 * mod with no HSPU (r shoulder)

  5. Michael Miears

    Strength RX 135lbs x10 EMOM 10mins

    WOD RX 2rounds
    Wall walks 3/2
    Bike 25/20
    Ring dips 4/2 *attempts and holds for the rest of time
    Ski 25/25
    Hrpu 15/15
    Row 25/28

  6. Good pic, Team Smay!
    EMOM for 10 mins: 10 Deadlifts
    1st 5 min — 95lbs
    2nd 5 min– 125lbs

    Wall-climbs: 3/3= 6
    Row: 24/25= 49
    Dips (w/ skinny red band): 11/11= 22
    Ski: 20/23= 43
    HRPU: 15/15= 30
    Bike: 15/18= 33
    Total: 183

  7. EMOM for 10 mins
    10 Deadlifts @135#

    WOD
    In following order:
    Strict HSPU: 25-15=40
    Row: 30-25=55
    Kipping bar dips: 30-25=55
    Bike: 25-25=50
    Hand release push ups: 25-20=45
    Ski: 25-30=55
    Total=300

  8. Strength: EMOM for 10 minutes
    Deadlift 10 @ 135#

    WOD Rx’d
    HSPU: 20/15
    Row: 38/30
    Ring Dips: 25/19
    Bike: 20/20
    HRPU: 20/15
    Ski: 20/28
    Total: 270

  9. DL @ 135#

    Wod rx
    Hspu 20-14 = 34
    Ski 33-25 = 58
    Ring dip 18-13 = 31
    Row 35-33 = 68
    Hrpu 20-20 = 40
    Bike 23-33 = 55
    Total: 286

  10. Wod RX: total reps 282
    HSPUs- 25/15 – RD 1 10 Strict, RD 2 5 Strict
    Row – 30/31
    Ring – 15/12
    Bike – 30/31
    HRPUs- 15/12
    Ski – 31/35

    Deadlifts EMOM 10 Rounds @ #135

  11. DL’s @135# – 5 EMOM

    Wod.
    Strict HSPU – 25 / 14
    Bike – 22 / 20
    Strict Ring Dip – 20 / 16
    Ski-Erg – 23 / 20
    HRPU – 21 / 18
    Row – 26 / 28

    Total = 253

  12. Activator/Strength – threw in some jumping lunges since I missed yesterday
    EMOM – 10rds
    10 DL @ 115#
    13 Jumping Lunges

    Wod Rx
    *Wall Walks in place of HSPU & Ring Dips
    WW- 6/6 = 12
    Row – 30/30 = 60
    Ring – 14/14 = 28
    Bike – 28/26 = 54
    HRPUs- 21/22 = 43
    Ski – 24/28 = 52

    Total = 249

    fun class – thx breck!!

  13. Not particularly motivated on this one, call it an active recovery- I know Breck, I know.
    Strength: 10×10@ 135#
    WOD: Total- 244
    HSPU :14, 11
    Row Cal: 31, 25
    Bar Dip : 16,16
    Bike Cal: 19, 37
    HRPU: 15, 16
    Ski Cal: 22, 22

  14. HSPU (one ab mat under head): 5/9
    Bike: 16/14
    Dips (banded): 13/12
    Ski: 16/17
    HR Push-ups: 7/5
    Row: 19/24

    Total: 157

  15. DL EMOM x 10
    Rx+ all sets 12-13 seconds

    WOD in order
    HSPUs (2 strict then kip): 7/5
    Row: 26/25
    Ring dips: 7/7
    Bike: 22/22
    HRPUs: 17/20
    Ski: 24/26
    Total: 203 (103/100)

    KP abs

  16. EMOM for 10 mins
    10 Deadlifts @ RX+ 185#

    WOD
    In following order:
    Strict HSPU: 12-8=20
    Bike: 23-25=48
    Strict bar dips: 25-22=47
    Ski: 20-18=38
    Hand release push ups: 22-22=44
    Row: 22-24=46
    Total=243

  17. EMOM rx +
    10 DL 125#
    3 strict HSPU (1 mat x 7 rounds of emom)

    Wod as rxd
    Strict HSPU’s: 7/3 (2 no mat then rest 1 mat)
    Row: 30/30
    Ring dips: 15/15
    Bike: 22/22
    HRPU: 20/22
    Ski: 22/29
    Total 237

  18. Strength completed @ 95#
    WOD as rx
    HSPU 22/18
    Row 28/23
    Bar dips 15/15
    Bike 20/20
    HRPU 15/15
    Ski 22/20
    Total 233

  19. DL EMOM x 10
    Rx completed

    WOD in this order
    Strict HSPUs: 12/7
    Row: 31/32
    Strict Ring dips: 5/5
    Ski: 30/30
    HRPUs: 15/16
    Bike: 20/18
    Total: 221 (113/108)

  20. DeadLift 10×1 EMOM
    225-245-265-275-295-315-335-355-365-385
    WOD
    sub wall walks for hspu 6-4
    Bike 30-20
    Ring Dips 9-11
    Row 32-27
    HRPU 18-17
    Ski 24-25
    TOTAL = 223

  21. DL’s @135# – 10 EMOM

    Wod
    Strict HSPU – 17/11
    Row – 32/30
    Strict Bar Dips – 18/17
    Bike – 24/24
    HRPU – 22/15
    Ski erg – 24/28
    Total = 262

  22. Strength: EMOM for 10 minutes
    Deadlift 10 @ 115#

    WOD
    HSPU: 16/9 (3 abmat)
    Row: 30/30
    parallette dips: 25/16
    Bike: 23/16
    HRPU: 13/10
    Ski: 25/24
    Total: 237

  23. DL @ 95#

    Different order to share equipment but kept BW and cardio stuff together
    Dips (banded) – 12/10
    Bike – 20/16
    HRPU (knees) – 13/12
    Ski – 20/20
    Wall walk hold – 30 second holds
    Row – 21/24
    Total – 168

  24. EMOM for 10 mins: 10 Deadlifts @135 – Completed

    WOD in following order:
    Strict HSPU: 10/10 (w/ 2 ab mat) =20
    Row: 24/22=46
    Strict Ring dips: 14/12=26
    Bike: 18/18=36
    Hand release push ups: 25/21=46
    Ski: 21/21=42
    Total=216

  25. EMOM for 10 mins
    10 Deadlifts
    5 rounds at 135#
    5 rounds at 185#

    WOD
    In following order:
    Seated DB strict press 40#: 15/8 = 23
    Row: 32/28 = 60
    Banded bar dips: 16/15 = 31
    Bike: 30/30 = 60
    Hand release push ups: 15/15 = 30
    Ski: 29/28 = 57
    Total=261

  26. Jeremy Fullingim

    EMOM 10 deadlifts (185#)
    *
    WOD rxd except did DB strict press (#35) for HSPUs
    *
    SP: 18/15
    Row cals: 25/28
    Assisted bar dips: 8/10
    Assault bike cals: 13/15
    HRPU: 12/13
    Ski erg cals: 21/26

  27. Activator completed @135
    Wod:
    Wall Walks – 5/4 = 9
    Ski – 23/18 = 41
    Strict Bar Dips – 11/7 = 18
    Bike – 23/21 = 44
    HRPU – 6/10 = 16
    Row – 22/28 = 50
    Total = 178

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