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.
30 Minute AMRAP:
Buy in: 1 Mile Run
Then with remainder of the 30 minutes, AMRAP of:
300’ Sled Push (2×75’ down & 75’ back) 70/35# MRX 45/empty sled
200 Meter Dumbbell’s or KB’s Carry 55/35’s# MRX 45/25’s# (2 DB’s or 2 KB’s)
100’ Walking Lunge Steps
50’ Handstand Walk MRX 100’ Bear Crawl
Wod as rxd
Mile run buy in: 6:50
3 rounds (29:31 didn’t go back to sled)
Used 35# KB’s for carry- UB
HSW: 2 of 3 UB
Good job 5a!
WOD w/KB carry, bear crawls
1 mile buy in 8:45
2 rounds + 150’ sled
Wod RX: 2 + 100 M KB Carry 55#
1 mile run: 6:24
WOD w/4K bike; weights & stuff MRx
1 rd + 8 lunges
Buy in Mile run 9:10
2 rounds
2x 35lb on the Goliath slide
55lb kettlebell carry 1×200 1×100
Walking lunges
Bear crawls
Mile – 8:17
Wod
w/45# sled
55#kb
lunge
bear crawl
2 rounds even
WOD rx*(bear crawl)
2+all 4 sleds
mile: 9:03
WOD
As Rx’d
Mile: 7:12
Rounds=2 + 148 Meter KB Carry
WOD
As Rx’d
Mile: 7:47 (w/ 20# vest)
Rounds= 2 even w/ 30 seconds remaining.
Wod Rx’d (55# KB’s)
1 mile run= 7:13
2 rounds even w/ :30 left. Wasn’t going back to the sled.
*HS walks not great(long breaks)but feeling much better under fatigue
Wod as rxd (35# KB)
Mile run buy in: 8:11 (which I thought I was running so much faster than that time- haha!)
1+ 30ft HS Walk
Sleds BURIED me…like hands and knees crawling type of effect. Fun times.
HS Walk: first 50ft in 3 sets/ 2nd- 30 ft in 2 sets
MRX… first time in a few years
Run. 11:30
1 round and the 4 sled push at 29 minutes
It was hot!!
Mi. Run: 9:14
AMRAP Mrx: 2 rds + 150 sled push
Wod RX: 2 + 300’ Sled push
1 mile run: 7:13
Halph Murph:
Run 9:45
Partitioned: 5 pull-ups, 8 squats, 10 pushups, 7 squats for 10 rounds
31:15