Open gym will only be offered from 10:00am to 11:00am today.
For Time:
50/40 Calorie Bike, Ski or Row
50 Left Arm DB Push Press
50 Left Arm DB OH Lunge Steps 45/30#DB Rx+50/35#DB MRX 40/25#DB
50/40 Calorie Bike, Ski or Row
50 Right Arm DB Push Press
50 Right Arm OH Lunge Steps
50/40 Calorie Bike, Ski or Row
*Do one of each: Bike, Ski & Row (athletes choice of order of machines)
Strength w/ 75# DB & 90# DB
Wod RX + w/ 50# DB
Row, ski, bike
19:47
Strength w/ 75# DB & 45# DB
Wod RX
Bike, Row, Ski
23:13
Strength w/ 40# DB
Wod RX
Row/Bike/Ski
19:04
Because I hate myself, I came back and did a WOD with Butter, Shawn, and KO:
10,8,6,4,2 reps of:
Ski Cal
Strict HSPU
Power Snatch 95/65
8:55
Killed it, guys!
You are a BEAST Katie!!!
You need to try harder! Great job Katie
Strength 25/30
Wod mrx
Ski, row, bike
24:09
Home WOD
3rds for time
-5 wall walks
-10 Power Cleans (135#)
-15 Barbell Push-ups
-20 DU’s w/ drag rope
11:59
Have a great weekend CFJ Fam!!!
Strength/Activator:
Completed w/ Rx weight
WOD Rx’d as written
24:50
Activator with 30# DB
WOD Rx
21:30
DB push press: 25/15/10 for both
Lunge: 10s (left) then 13-12-13-12 (right)
All machine cals less than 3:00
KP abs
Not sure I’m 100% recovered from 4:30 class last night!
Activator – participated
25#
Bike – 40 cals
Ski – 30 cals
Row – 20 cals
28:18
Abs
Holy core strength is still lacking since surgery. Baby steps.
Open gym Wod w/ KO, Shawn, and Katie:
10,8,6,4,2 reps of:
Ski Cal
Strict HSPU
Power Snatch 95/65
8:55
*great job KO and Shawn! Killed this one!
*5 connected RMU’s on long straps after the Wod (pr)
The RMU looked smooth Butter. Congrats!
Activator: completed w/40# DB
WOD as written with 40# DB
26:06
Post WOD:
Completed Tuesday’s strength:
Bench Press – E2:30MOM
2 second down, 2 second hold, 2 second up
5-5-5-5-5
175#
Open gym Wod w/ Butter, Shawn, and Katie:
10,8,6,4,2 reps of:
Ski Cal
Strict HSPU
Power Snatch 95/65
7:37
Open gym Wod w/ KO, Butter, and Katie:
10,8,6,4,2 reps of:
Ski Cal
Strict HSPU
Power Snatch 95/65
6:11
Strength
E2:30MOM
5 Left Arm DB Push Press into 10 Left Arm DB OH Lunge Steps@75#
5 Right Arm DB Push Press into 10 Right Arm DB OH Lunge Steps@75#
5 Left Arm DB Push Press into 10 Left Arm DB OH Lunge Steps@100#
5 Right Arm DB Push Press into 10 Right Arm DB OH Lunge Steps@100#
WOD
As Rx’d
Row, Bike & Ski
Time: 20:29
STRENGTH: 90#
WOD: 27:05 Rx
Row, Ski, Bike
Hit the cap at 30 cals on the bike.
Strength #50, #55
WOD RX 27:45
strength w/ 20 & 25
WOD modified (30 cal row/bike/ski, 20#DB, lunges not overhead)
23:02
Strength
E2:30MOM
5 Left Arm DB Push Press into 10 Left Arm DB OH Lunge Steps@75#
5 Right Arm DB Push Press into 10 Right Arm DB OH Lunge Steps@75#
5 Left Arm DB Push Press into 10 Left Arm DB OH Lunge Steps@90#
5 Right Arm DB Push Press into 10 Right Arm DB OH Lunge Steps@90#
WOD
As Rx’d
Row, Bike & Ski
Time: 19:49
Saturday at the lake: ran 10 miles
Did this workout Sunday at home
Wod rx +
19:19
Row-bike-row