Tuesday, June 28, 2022

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.

2 Rounds of:
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep Burpees
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep Pull-ups
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep Kettlebell Swings 55/35# MRX45/25#
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
AMRAP in 3 Minutes of:
500/450 Meter Row
Max Rep GHD Sit-ups MRX V-ups
*Athletes choice on order of AMRAP’s.

37 thoughts on “Tuesday, June 28, 2022”

  1. Activator: completed

    Wod Rx’d in reverse order as written
    GHD=15/15
    Wall balls=20/20
    KBS=20/20
    Pull ups=20/20
    Burpees=10/14

    Total=174

  2. WOD
    As Rx’d in following order:
    GHD: 15-15=30
    WB: 20-20=40
    KB: 20-20=40
    PU: 20-20=40
    Burp: 15-17=32
    Total=182
    *Rower never shut off so ended up with a 2:00.3 average pace at 5000 meters.

  3. BCS Classic – Q3 – 305 Reps
    AMRAP
    8 min AMRAP:
    25ft Front Rack DB lunge
    2×50s/35s
    25ft Handstand walk
    50ft Front Rack DB lunge
    2x50s/35s
    50ft Handstand walk
    75ft Front Rack DB lunge
    2x50s/35s
    75ft Handstand walk

    Right into today’s Wod

    Wod RX:
    Total reps: 184
    WOD RX’d top to bottom
    GHD: 23/23
    WBs: 20/20
    KBS: 20/23
    PUs: 10/12
    Burpee: 15/18

    Total: 184

  4. Activator complete
    WOD RX in order
    10/10 burpees
    5/5 pull-ups
    10/10 Kb swings
    10/10 wall ball shots
    10/15 GHD

  5. WOD as Rx’d
    Burpees: 10/11
    Pull-ups: 10/12
    GHD: 10/13
    Wall-ball: 10/14
    KBS: 15/17
    Total: 122

    Good pic, Toby!

  6. WOD Rx
    BURPEES: 10/10
    Pull-ups: 15/10
    GHD: 20/20
    Wallballs: 20/15
    KB swings: 20/24
    Total: 164
    *all rows 1:40-1:53

  7. Wod in reverse order as written
    GHD=10/14
    Wall balls=15/15
    KBS=12/15
    Strict Pull ups=6/4
    Burpees=6/12

    Total = 109

  8. Activator completed
    Wod RX in order as written
    Burpees 13/11
    Pull-ups 15/15
    Kbs 20/20
    WBS 20/20
    GHD 17/23
    Total 174
    Rowing average pace 2:15-2:20

  9. Activator completed
    WOD in order as written with rows
    10# ball to 9 ft target, jumping pullups,
    Wall ball sit ups,25# Kettlebell
    I should have only rowed only 400m ea rd as
    only got a few or 1 rep and no rest
    Burpee. 3/1
    Pull ups. 3/2
    KB swings. 3/4
    Wall Balls 3/1
    Sit ups. 3/4
    27

  10. 3 mile run before class
    wod as rxd – switched ghd’s/kbs, row 1:57-2:07 pace
    burpees: 18/18 = 36
    pullups: 30/23 = 53
    wbs: 27/20 = 47
    ghd’s: 20/20 = 40
    KBS: 21/32 = 53
    total 229

  11. WOD w/ row 1st round and bike 2nd round
    KB – 20,20
    Burpees – 12,12
    Pull Ups – 10,25
    Wallballs – 15,15
    GHD – 10,13
    Totals – 67,86
    – 152

  12. RX – / MRX +
    400m rows – in order:
    Burpees 10-7
    Ring rows 14-12
    KB (35#) 15-13
    WB (14#) 12-12
    Anchored sit-ups 12-15
    Total = 122

    First time doing sit-ups since surgery! 🙂

    800m job/walk

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top