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”.
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.
PROUD OF YOU 🙂
THANK YOU!!!!!!
Awesome Michael!!!
Great job, such!!
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
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!
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
Activator:
Work on ring MU.
DL up to 375
WOD Rx
5+1
Finisher
2 RMU
11@345
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
AMRAP scaled w/ #125 BB & Double Pushup C2B’s
5 rds
Max rep double PU ring rows: 4
Max rep DL #125: 13
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!!!
Great picture, Jamie!! String and beautiful!
WOD Rx
8 Rounds
Finisher
4 RMU
13 Deadlifts @345
WOD
2 RingMU
2 DL @155
Rounds=13
Max DL: 10
Max RingMU: 6
HEEEYYYOOOO – YOU CRRRRUSHED IT, RACHEL B!! WAY TO GO!
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!
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)
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
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
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
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#
Activator up to 345#
—
WOD RX
8 rds
Finisher
RMU – 9 reps
DL – dropped to 315# – 8 reps
Activator completed
Wod:
275#
Bar MU
7+2 mu
DL Finisher with 275 7
Bar Mu: 3
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
Activator used 345 for each set
Wod RX’D
10 rounds + 1 RMU
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
“Austin” w/155#, double push-up double pull-up
7 rounds
Finisher:
dbl push-up/dbl plu = 5
Deadlifts @ 155 = 18
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.
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