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.
Wod with row
B 10-10
Strict pull-ups 8-6
Kb 15-15
Wb 11-13
Vups 13-13
57+57 = 114
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
ACTIVATOR: ✅
WOD:
BURPEES: 12/8
PULL-UPS: 8/8
KB SWINGS: 15/12
WB SHOTS: 10/12
GHD SU: 12/13
120
110*
Wod mrx (first half row/ second half bike
Pu 12/12
Kb 12/12
Wb situp 12/12
Wb 12/12
Burpee 2/3
Total 111
Burpee 2/13
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.
Rx – 106
WOD RX’d top to bottom
burpee: 15/15
PU: 25/22
KBS: 23/21
WBS: 20/18
GHD: 15/17
Total: 191
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
WOD RX
Burpees: 8/8
Pull-ups: 5/5
KB swings: 8/8
WB: 8/11
GHD: 5/12
Total: 78
GHD 20/15
Burp 10/10
PU 14/14
KB 15/16
WB 15/18
Total 147
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
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!
Wod RX – 111 reps
Order:
Pull-ups 19, 10
Kbs 15, 10
Burpee 10,10
Wallball 10,10
GHD 7,10
Did so great, Sam! So happy you were at 12 with me 🙂
True dat….good to see you today at the daily nooner 🙂
WOD
Burp: 15/10
PU: 20/15
KB: 20/15
WBG2O: 6/10
GHD: 12/10 *2075
T: 133
*2nd round dropped to 400M
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
on another level…..like a jedi
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
Wod RX
Pull ups 25/25
Wall balls 20/20
Burpees 20/20
KBS 25/23
GHD 10/19
Total: 207
stud
Burpees 5-0
Ring rows 8-8
KBS 12-9
WBS 7-6
WB sit-up 10-11
76
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
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
WOD rx all in order
All 15s except last round of GHDs 21
Total 156
WOD rx:
Burpee: 12, 8
KBS: 15, 12
PU: 7, 3
GHD: 10, 8
WBS: 8, 10
Soooooo glad you’re back 🙂
Wod RX
Strict PU’s – 12/11
Burpees – 14/11
KBS – 20/16
WBS – 15/13
GHD – 14/14
Total 140
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
WOD RX
Burpees: 10/7
Pull-ups: 10/7
KB swings: 10/12
WB: 10/10
GHD: 10/7
Total: 93
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
WOD Rx’d
Pull-up: 35, 20
WB’s: 15,12
KBS: 15, 13
GHD’s: 12, 15
Burpees: 10, 15
Total: 162
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
Wod rx, reverse order
GHD- 14/14
WB- 13/13
KBS- 15/15
PU- 10/10
Burpees- 10/12
Total- 126
WOD RX
Burpees: 15/7
Pull-ups: 20/4
KB swings: 15/11
WB: 10/8
GHD: 10/5
Total: 105