In observance of Independence Day CFJ will be offering two morning classes on Monday, July 4th at 8:00am & 9:30am. All other classes will be canceled.
For time:
20 Back Squats 185/125# Rx+225/155# MRX 135/95#
1000 Meter Row or 800 Run or 2000 Meter Bike
Rest 2 minutes/make load adjustments
20 Front Squats 155/105# Rx+185/125# MRX 105/75#
1000 Meter Row or 800 Run or 2000 Meter Bike
Rest 2 minutes/make load adjustments
20 OHS 125/85# Rx+135/95# MRX 75/55#
1000 Meter Row or 800 Run or 2000 Meter Bike
*Squats are from the floor*
*Athletes choice on order of WOD’s*
Compare to May 18, 2021.
WOD: 22:59 Rx
135# OHS
RUN
155# FS
RUN
185# BS
ROW
Wod Rx’d in following order:
OHS@135# (19 unbroken. Muscle failure on 20)
Run
FS
Row
BS
Row
20:44
2021: same order but all rows
21:11
WOD: 21:54 Rx
195# Back Squat (plate math was hard today)
Run
155# FS
Row
125# OHS
Bike
WOD
As Rx’d with all bike
Everything unbroken
In following order:
1: Back Squat: 3:59
2: Front Squat: 4:31
3: OHS: 4:25
Total time=16:55-4:00(rest)=12:55
WOD
As Rx’d with all bike
Everything unbroken
In following order:
1: Back Squat: 4:00
2: Front Squat: 3:59
3: OHS: 4:02
Total time=16:01-4:00(rest)=12:01
Wod: RX all 2000m Bike
17:40-4min = 13:40
*7.5
WOD rx reverse order
All barbell unbroken but did rest at the rack some in front and back squats
Baby giraffe on first half of last run
0:00-4:39 OHS
6:39-11:35 FS
13:35-19:06 BS
19:06-4:00 rest = 15:06 total work
All runs
WOD
As Rx’d with all bike
Everything unbroken
In following order:
1: Back Squat
2: Front Squat
3: OHS
Total time=16:50-4:00(rest)=12:50
RX+ for warm up 5 reps of each
23:26 Mrx weight/runs
OHS #95 unbroken
FS #135 18+2 lost grip
BS #155 unbroken
All runs
Back squat – RX’d
Front squat- RX’d
Front squat sub for OHS @ 135#
20:56-4:00=16:56
WOD rx: 17:26-4:00=13:26
Reverse order, all 2000 m on bike
WOD
As Rx’d Run,Row,Bike
In following order:
1: Back Squat: 4:39 (unbroken)
2: Front Squat: ?? (Had to split 13-7)
3: OHS: ?? (13-7)
Total time=18:57-4:00(rest)=14:57
Wod rx +
18:31-4:00 = 14:31
All runs, unbroken (was afraid I couldn’t do it but pleasantly surprised I did!)
Thanks for going plus with me KB!
4:51/4:05 (11:46)/4:45
proud of you – way to crush the +!!
Killed that barbell work, G! Proud of you 😉
2021: as rxd (not pkus) all rows, UB
16:16
Wod RX w/ bike
Back squats 3:56
Front squats 3:57
OHS 3:51
Total 15:44-4:00= 11:44
WOD
125# PC 10
800M Run
105# PC 15
800M Run
85# PC 20
800M Run
17:57
Strength- completed up to WOD weight
Wod Rx +
19:45-4:00= 15:45
1. Back squats (UB) + run= 5:35
2: front squats (15/5) + bike= 4:34
3. OH squats (12/8) + row= 5:36
Thanks for doing plus with me, G!
Nice job 12 class!
_________________
Compared to 2021:
WOD Rx+ w/all rows
1. BS + row- 5:58
2. FS + row- 6:26
3. OHS + row- 6:19
Total: 22:43-4:00 = 18:43
Love that crew in website pic today!
great pic of the 6am studs!!!
WOD Mrx+
1. 135# BS(unbroken) and run = 4:58
2. 115# FS(12/8) and bike = 4:49
3. 95# OHS(14/6) and run = 5:26
Total Time: 19:13 – 4:00 = 15:13 (PR 3:26) 🙂
**2021 – same weights: 22:39 – 4:00 = 18:39
thx breck!
Don’t really appreciate 2021 me posting a better score…
Today:
MRx+ 135/115/95- all runs
21:42-4:00= 17:42
2021:
MRx+ 135(Back Squat/Row),115(Front Squat/Run),95(OHS/Bike)
All reps unbroken
Total time= 15:04
WOD MRX (w/ 105 BS)
20:14 – 4= 16:14 (row, bike, run)
Great pic and fun noon class! Nice job on the + loads, girls!
Wod RX
Row/Bike/Run
19:45 – 4:00 = 15:45
Wod RX+ All bike
20 OHS @ 185 (Squat Snatched into first rep)
2k Bike
20 Front Squats @ 225
2k Bike
20 Back Squats @275
2K Bike
All squats unbroken
19:19 – 4 min rest : 15:19 (2 min Pr)
2021 same weight and order : 17:21
WOD mrx all bike
15:45 – 4 = 11:45
3:45
4:02
3:58
MRX w/2k bike
BS (UB) 0:00-5:03
FS (UB) 7:03-12:14
OHS (UB) 14:14-1927
19:27-4:00 rest = 15:27
800m jog/walk
Abs
2021: MRX w/2k bikes
BS (UB) 0:00-5:27
FS (14-6) 7:27-13:40
OHS (12-8) 15:40-21:39
21:39-4:00 rest = 17:39
Wod rx+ on BS and OHS (had to drop weight on FS to 105#)
Blacked out somewhere. Think I finished at 23:11… def between 21 and 23 min.
Great job 4:30!
WOD: As RX’d
1. Back squat (unbroken)
ROW
2. Front squat (12/8)
BIKE
3. OHS (8/2/5/5)
RUN
Total = 23:08 – 4:00 rest = 19:08
Wod RX*
In following order:
Front squat – run
Back squat (*from rack) – row
OHS (7 reps)
= DNF
Wod. MRx. All running
BS – FS – OHS
17:34 – 4.00 = 13:34
MRx weights (from rack to compare)
Row/bike/bike
Bk sq 95# = 6:41
Fr sq 75# 8:41 to 15:02 = 6:21
OHS 55# 17:02 to 23:29 = 6:27
Total time 23:29 – 4:00 rest = 19:29
(PR by 2:04 & 20# on OHS)
Strength
5 reps
Thruster 95 and 115
F Squat 115 and 135
B Squat 135 and 155
–
Wod mod
Bike 2 k
155 b squat – 135 F squat- 95# thruster
17:49- 4 = 3:49
13:49
WOD
20 BS 185#/ Run – (4:32)
20 Goblet Squat 80# DB/ Run – (4:39)
20 OHS 115#/ Bike (Lifters) – (5:47)
18:58 – 4:00 (rest) = 14:58
2021:
WOD Rx* – except 95# for OHS
Back squat/ bike 4:30
Front squat/bike 12:39 (6:09)
OHS/bike 20:42 (6:03)
20:42 – 4:00 rest = 16:42
WOD Rx+ weights *took Back squat from the rack*
1. BS (unbroken) and run: 5:07
2. FR (12/8) and bike: 5:27
3. OHS (unbroken) and row: 5:41
20:15-4 rest: 16:15
800m run and 250m cooldown walk
KP abs
Nice to have some cooler weather today! We’ll soak it in while we can
Wod:
Mrx
All runs, all unbroken from bottom up
18:36-4 = 14:36
Wod RX
Order as written with row/run/bike
UB BS
15/5 FS
13/7 OHS
Kind of a mess today! Legs felt like lead
21:00-4=17:00
Great job 12! Crushed plus, Katie and G!
WOD w/rx weight, BS from rack, Thrusters for OHS, all runs
23:38
WOD Rx’d
17:24 total time
Wod. MRX. All Rowing
BS – FS – OHS
22:45 – 4.00 = 18:45