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.
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
Off by 1, maybe…think I forgot how to math on the ski
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
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
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)
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
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
wall walks….heyyoooo!!! Niiiiiice 🙂
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
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
DL activator completed @135
WOD RX: 228
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
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
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
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!!
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
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
Strength @#95
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
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
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
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
EMOM DL @ 125
WOD did not write down reps/cals but they were low
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)
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
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
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
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
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
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
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
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