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.
9-12-15-12-9 reps of:
T2B MRX Toes thru Rings or Knee Raises
Box Jumps 24/20” MRX 20/18”
Pull-ups MRX Ring Rows
GHD Sit-ups MRX V-ups
*Rx+ 9-15-21-15-9 rep rounds for time
Bench: 1@295 (f@305)
WOD Rx’d
19:38
Bench
75-95-105-115-125-140(pr)
Wod rx
18:26
Yay pr good job Nikki!
Wod RX+: 14:30
Strength
215X5, 225X3, 235X2,245X1,255(f)
E2MOM: Bench Press
5@185
3@205
2@225
1@235
1@245
1@255(f)
Wod Rx’d
14:25
Bench press
105-125-140-150-160-170(F)-165
Wod rx +
12:46
E2MOM: Bench Press
5@185
3@205
2@225
1@235
1@245(f)
Wod Rx+
13:43
Bench Press
E2MOM
5@185#
3@225#
2@255#
1@265#
1@275#
1@280#
WOD
Rx+
T2B: split up the 15 on the way back down in 10-5, otherwise unbroken
Box Jumps: unbroken
Pull-ups: unbroken
GHD: 9’s unbroken, otherwise in 2 or 3 sets for 15’s and 21
Time: 15:06
Bench Press
E2MOM
5@225#
3@245#
2@255#
1@275#
0@275#
WOD w/ sit-ups
16:44
Strength
1@175
1@180 failed
WOD rx 11:10 *GHD arms crossed over chest on extension
95-105-115-125-135-145(pr)
Wod rx+
14:05
Great job today!!!!!! Congrats on that PR!
heyyyoo….great job, jaimers!! PR 🙂
Nice Jamie!!! (:
Strong ladies in that pic!
Bench Press
85-115-125-135-145-150 (PR, I think! 😉 )
WOD as Rx’d
17:03 — first time doing GHD’s in a WOD since 2012, so I’ll call it a win.
*messed up order first 9’s, recovered in following rounds*
Strength Bench press:
E2MOM
185×5
185×3
225×2
275×1
315×0
305×1 *hips lifted
WOD RX
19:50
Strength: Wide Grip Bench Press
5@225
3@255
2@275
1@295
1@315
0@325
Bench
225-245-275-335-355
Wod rx
17:19
Ghd demolished me per usual
Pu unbroken
Strength with Jamie
95-105-115-125-135-145
Wod RX+
Decided to go plus after second round so added 3 reps to the last round ♀️ Probably should have stuck with RX
16:32
Strength: 85/105/115/125/135/145pr*
WODrx: 12:07
great job on that PR, Rachel – and smoked the WOD of course!! Awesome!
Strength: Bench Press
5@225, 3@245, 2@265, 1@275, 1@300
(Failed 1@275, plates were rubbing on the rack)
WOD Rx+
14:11
Strength
Sets of 5@95#
WOD RX- 11:26
TTB: 9/12/6–5-4/6-3-3/4-3-2
Box Jumps UB
PU: 9/12/8-7/7-5/9
GHD: UB
TTB got ROUGH
you are such a rock star – great job today, KB!
Strength: bench press
5@225, 3@245, 2@255, 1@275, 1@285(f)
WOD: did first 19 as t2b; knee raises for rest. 24” stepups, pull-ups and Ghd.
19:07
Bench 5-3-2-1-1-1 @ 65-75-80-85-90-95
WOD w/knee raises, ring rows, 18” box, 10#WB sit-ups
12:37
Before the brief I goofed around with some bike cals and drag rope DU’s 🙂
Strength:
5 @ 155
3 @ 175
2 @ 185
1 @ 205
1 @ 215 *Ties a PR for me (about 6yrs ago when I was about 40lbs heavier – ha)
WOD Rx – 13:44
**TTB got awful towards the end…
great class – thx breck!
“Goofed around” is not what I would call what you were doing, Alonso! That was a full WOD before the WOD! Great job today, buddy!
Ditto what Katie said!
Bench press 5-3-2-1-1-1
135-150-165-175-180-185
WOD Rx
11.16
T2B: 9/12/9-6/9-3/6-2-1 (had to do a single b/c I missed my last one by about an inch)
Pull-ups all unbroken
KP abs
Wod rx but with medball sit-ups instead of GHD
13:59
Strength w/ Josh
5@205
3@225
2@245
1@265
1@285
1@300 – 5# PR, lifetime PR
Worked up to #95 bench
Wod: 17:52
(Scaled to knee raises instead of T2B about halfway through)
Bench
Up to 195#
WOD RX+
18:56
Bench Press
E2MOM
5@185#
3@225#
2@245#
1@275#
1@275#
1@275#
WOD RX’d
14:23
Wod rx but with v-ups instead of GHD
18:46
Strength w/ Blocker
5@205
3@225
2@245
1@245
1@245
1@245
Bench Press
5 w/55, 3 w/65, 2 w/70, 1 w/75, 5 w/60, 5 w/60
WOD w/ 20 inch step ups, ring rows, knee raises, Sit ups w/20# ball
16:36
Congrats on all the bench press PRs today!!
Wod with TTR and sit-ups.
10:23
Strength Bench Press
5@205
3@215
2@235
1@245
1@255
0@265
—
WOD RX
12:08
Bench 75-85-95-105-115-125(f)
Hanging knee raises
20” step ups
Ring rows
20# WB raises
17:56
Abs
CG bench
165-185-195-205-215-225-235(f)
—
Wod. Subbed V-ups for TTB
12:52
Bench
155×3 / 185×2 / 205×2 / 225×1 / 235×1 / 247×1/2(spotter grabbed it a hair early…have a witness to back up my story)
Wod:
T2b for 9/12 then t2r for the rest
24 box jump
pu
v-ups
9-12-15-12-9
17:09
E2MOM: Bench Press
5@165
3@185
2@205
1@225
1@235
1@245 pr
Wod 9/12/15/12/9. 12:06
Hanging Knee raises/ 24” box step ups/ ring rows/ 20#MB sit ups