Wednesday, June 29, 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.

“Austin”
As many rounds as possible in 7 minutes of:
2 Ring Muscle ups MRX 2 Double Push up Double C2B/Pull-ups
2 Deadlifts 345/225# MRX 225/155#
Compare to November 22, 2011.

Rest 3 minutes, then

“Finisher”
1 Minute for max reps of: Ring Muscle ups or Double Push up Double C2B/Pull-ups
1 Minute Rest
1 Minute for max reps of: Deadlifts with WOD load
*Athletes choice on starting with MU’s or DL’s for “finisher”.

30 thoughts on “Wednesday, June 29, 2022”

  1. WOD: 2 + 1 Rx

    Finisher: 5 DL/ 3 Ring MUs
    Worked some progressions for ring muscle ups with Breck. I had never done kipping ring muscle ups. I was very happy with that.

  2. Activator:
    Min 1: 5 DL’s @135
    Min 2: 5 strict mu’s
    Min 3: rest
    Min 4: 4 DL’s @225
    Min 5: 4 strict C2B
    Min 6: rest
    Min 7: 3 DL’s @275
    Min 8: 1 RMU
    Min 9: rest
    Min 10: 2 DL’s @315
    Min 11: 2 RMU’s
    Min 12: rest
    Min 13: 1 DL @345
    Min 14: 2 RMU’s

    Wod w/ 315# DL’s and RMU’s
    7 rounds

    Finisher:
    2 RMU’s
    No DL finisher

  3. Activator: warmed up RMU’s / DL to 255
    “Austin”
    5 + 2 rmu’s
    All singles on rings with 1 miss

    “Finisher”
    Max BMU’s: 10
    Max DL at 225#: 15

    Omg Jamie!! I can’t look away!

  4. Strength/Activator
    Min 1: 5 Deadlifts@225
    Min 2: 5 Strict C2B + 5 Push-ups
    Min 3: Rest
    Min 4: 4 Deadlifts@315#
    Min 5: 4 Strict C2B + 4 Strict Ring Dips
    Min 6: Rest
    Min 7: 3 Deadlifts@345#
    Min 8: 3 Strict Pull-ups + 3 Strict C2B + 3 Push-ups + 3 Strict Ring Dips
    Min 9: Rest
    Min 10: 2 Deadlifts@345#
    Min 11: 2 Ring MU’s
    Min 12: Rest
    Min 13: 2 Deadlifts@345#
    Min 14: 2 Ring MU’s

    WOD
    As Rx’d
    Rounds=12+2 Ring MU’s

    “Finisher”
    Ring MU’s: 5-2-1=8 reps
    Deadlifts: 5-3-2-1=11 reps

  5. WOD rx
    8 rounds + 2 RMU (failed 2 RMU that I didn’t count)
    Minute 1: 5 ring MU, 1 fail
    Minute 2: dropped to 155#, 17 reps

  6. AMRAP scaled w/ #125 BB & Double Pushup C2B’s
    5 rds

    Max rep double PU ring rows: 4

    Max rep DL #125: 13

  7. Activator up to Wod weight

    Wod RX weight
    RMU progressions with straight legs/heels on box
    225# DL
    9+ 1
    Finisher
    14 DL @225
    6 progressions
    Great job on the RMU Chan and T!!!

  8. Jaimers….killin’ the crossfit game fo sho!

    Activator – particpated

    WOD – I did RMU’s but went light (super light) on the DL (185#)
    9rds even (no misses on the RMU – all doubles)

    DL Finisher: 20 reps
    RMU Finisher: 4 reps

    so flippin’ proud of the nooners today – killed it. great class – thx breck!

  9. Activator: Completed
    DL’s: 5@225, 4@255, 3@315, 2@345, 1@345

    WOD Rx’d
    11 rounds

    Finisher:
    RMU’s – 7 (5/1/1)
    DL – 5 (Did 4/1 called it good)

  10. Good pic Jamie!

    Strength/Activator
    Min 1: 5 Deadlifts@225
    Min 2: 5 Strict C2B + 5 Push-ups
    Min 3: Rest
    Min 4: 4 Deadlifts@315#
    Min 5: 4 Strict C2B + 4 Strict Ring Dips
    Min 6: Rest
    Min 7: 3 Deadlifts@315#
    Min 8: 3 Strict Pull-ups + 3 Strict C2B + 3 Push-ups + 3 Strict Ring Dips
    Min 9: Rest
    Min 10: 2 Deadlifts@345#
    Min 11: 2 Bar MU’s
    Min 12: Rest
    Min 13: 2 Deadlifts@345#
    Min 14: 2 Bar MU’s

    WOD
    As Rx’d (bar MU’s)
    Rounds= 7 even

    “Finisher”
    Bar MU’s: 5 reps
    Deadlifts: 5 reps

  11. Activator completed w/deadlifts 85,95,105,110, 115
    WOD w/115# and 4 push ups and 4 jumping pull ups ea rd
    6 rds plus 4 push ups and 4 jumping pull ups
    Finisher
    12 deadlifts w/115#
    8 push ups and 8 jumping pull ups

  12. Activated in the activator

    WOD Rx
    3 rounds and 2 RMU fails at the cap
    Singles every round, had 2 fails in the 3rd round. Need to loosen up my right hand grip so I can get my elbow up. Need to work on these more at home on “off days”

    Rest 3 min
    1/2 RMUs in a minute
    Rest 1 min
    15 deadlifts

    KP abs

  13. Activator up to 345#

    WOD:
    Double burpee double pull up
    Deadlifts at 345#
    8 rounds even

    Finisher
    5 – double burpee double pull ups
    10 deadlifts at 345#

  14. Activator – participated

    Wod:
    2 kipping banded pull ups
    2 banded bar dips
    175# DL
    6 rds even

    Finisher
    Double push up ring row: 6
    DL @ 175: 10

    Abs

  15. Activator: participated

    Wod rx:

    First proper rx workout with rmu
    2+2
    Lots of looking up at the rings

    Finisher:
    1rmu

    12 dead’s at 345

  16. “Austin” w/155#, double push-up double pull-up
    7 rounds

    Finisher:
    dbl push-up/dbl plu = 5
    Deadlifts @ 155 = 18

  17. Austin w/ 205# all doubles
    8+ 1 RMU
    1 min RMU- 5, mostly concerned with Jimmy’s well being.
    Didn’t do DL
    Thanks for the comments on this photo. Thanks Breck for not posting one with a horrendous face.

  18. Activator:
    Min 1: 5 DL’s @225
    Min 2: 5 Pull Ups
    Min 3: rest
    Min 4: 4 DL’s @275
    Min 5: 4 strict C2B
    Min 6: rest
    Min 7: 3 DL’s @275
    Min 8: 1 RMU
    Min 9: rest
    Min 10: 2 DL’s @315
    Min 11: 2 RMU’s
    Min 12: rest
    Min 13: 1 DL @315
    Min 14: 2 RMU’s

    Wod w/ 315# DL’s and RMU’s
    6 rounds
    Round 4 on DL had to drop to #275 after 3 failed DL

    Finisher:
    11 RMU’s
    6 DL @ #275

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