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.
SGT. Craig Johnson
AMRAP in 21:50
6 S2O 155/105# Rx+185/125# MRX 125/85#
30 Double Unders
20 Box Jumps 24/20” MRX 20/18”
400 Meter Run
Compare to June 30, 2021.
95 S2O
Single under
4 full sets, all but 400m on 5th set
Week 2 Day 3
Wod RX: 5+ 350 Meters
Strength
125,155,175,195
Last year
Wod RX+ : 5+43(7 bjs)
Strength
6 S2O E3MOM
6 @ #135
6 @ #165
6 @ #185
1 @ #205
Unbroken
Wod RX+
5 rounds + 1 BJ
Both Achilles are having an issue so I had to do step downs
Push jerk
6@ 115-130-140-155 (x4 gr)
“SGT Craig Johnson”
Wod rx +
6 + 56 reps then ~150m run (pr)
Couldn’t quite make 7 rounds! All PJ. Well done 6a, thank you to all who serve!
2021: rx + : 6 + 36
Strength
135-185-205-225
WOD RX’d
4 rounds + 100m run into the 5th
STRENGTH: S2OH
135/185/215/235
WOD: 4 + 46 Rx+
Strength
135-155-185-205
WOD RX’d
3 rounds + 100m run into the 4th
Strength: worked up to #95
Wod w/Mrx barbell: 4 rds
Strength
6@135,165,185,205
Wod RX + w/185#
6+56 (20 box jumps)
WODMRX: 5 +13 BJ
Strength: up to 95#
Strength
155×6
185×6
220×6
240×3
WOD RX MOD “60 singles instead of 30 doubles”
4 rounds plus 6s2oh, 60 singles, 5boxjumps
WOD mRX
4 rounds + 6 s2o
4 + 3 BJ
RX
Strength, went up to #165
RX, 4 + 42 (6 Box Jumps)
Strength (135,155,155,175)
WOD Rx: 4+41
6.30.21= 4+16
**Honored to do this HERO WOD in honor of those who literally protect our freedoms everyday. For without them civilized society as we know it would unravel. Thanks to those who hold the line in defense of our freedoms each and every day. Thank you to Sgt. Craig Johnson.
Lower back issues so went light on the S2O stuff – everything else Rx
Activator/Strength: E3MOM – 4rds
-6 S2O (95#)
-20 DU’s
-5 Box Jumps (on big tire out on muscle beach ~24″)
-4 shuttle sprints (~100m)
WOD (95# S2O – everything else Rx)
5 + 1 S2O
So grateful to be able to do this workout in honor of Sgt. Craig Johnson. Thought of him and his family throughout today’s workout…push hard and never quit.
Great class – thx breck. Stache was on point today – hope the cameras picked it up 🙂
Strength with Katie and Amy
95-115-135-145
WOD RX w/200m runs
5 rounds + 6 S2OH
E3MOM: S2O from floor (all muscle reflex)
6@135
6@165
6@185
4@205
“Sgt. Craig Johnson” Rx+
4+106 (apprx 50m into the 5th round)
Proud, humbled, and grateful to be a part of this gym community. Workouts like this showcase that Breck and Nicole have built something special here, and I’m just happy to be a part of it.
Thank you CFJ family for sharing in this workout with me.
2021: Rx+ 4+42 (6 box jumps)
Thank YOU Chris Butterfield for all you’ve done and continue to do to protect our freedoms <3
Strength 85, 105, 115, 115
Hero Wod RX
4+200m (almost 5 rds)
2021:
4+56
Extra special hero Wod today in gratitude and in remembrance of Sgt Craig Johnson. Also in honor of all our men and women in blue who put their lives on the line every day to protect us. Incredibly thankful for their bravery.
Strength: push jerk up to 145
WOD rx:
4 rounds. (-5 box jumps)
Strength with the amazing Amy and Callie:
95-115-135-145
WOD Rx+
5 rounds (with about 5 seconds left but couldn’t get that one rep in. Next year!)
So thankful for the men and women in blue but especially for Butter who truly loves serving his community and loves Tulsa/Jenks so much. Thank you to Breck and Nicole for programming this and everyone who did this in honor of Sgt Johnson today- appreciate you more than you know.
Thinking of Craig and his family today
2021
Rx+: 4+54
Strength
S2O (power cleaned into and did all push jerks)
E3MOM
All sets of 6
185/205/225/245
“SGT Craig Johnson”
Rx+
Rounds=5+14 DU’s
Honored to host and participate in this Hero workout!
Strength
S2O (power cleaned into and did all push press)
E3MOM
All sets of 6
135/185/205/225
“SGT Craig Johnson”
Rx+
Rounds=5+1 S2O
Strength up to 205#
—
Wod mod
6 S2O w/ 155#
6 burpees
20 Box jumps, step down w/ 20” box
400m run
6 rds + 2 burpees
Strength up to 6@160#
WOD rx+
5 rounds + 6 box jumps
Strength
115-130-145-160
WOD Rx+
4 + 100m
Last year 4 + 20 DUs
All DUs unbroken
An honor to celebrate our TPD hero. Thank you to all our police and fire officers.
KP abs
Great work 4:30 it was a steamy one
Strength 85-95-105-110
85# – Dubs (single-double) – 20” step ups – 400m runs
2rds + 120(ish)m
Not a PR overall but first time being able to do all the dubs, so I’ll take that victory! Only 2 misses out of the 90 I did.
Honored, proud and humbled. And incredibly grateful
Strength 135, 145, 155, 155, 155 unbroken PJ
WOD with 135#
4 rounds + S2O, DU + BJ
Grateful for everyone at CFJ. Glad to be here
Wod:
155 s20(all unbroken)
60 singles
20 box jumps at 24″
400m run
4 rounds + 2 s20
Strength up to 155#
WOD: As RX’d
3 rounds + 8 box jumps
135, 165, 185, 205
WOD
4 rounds RX
Great Job everyone!
Strength to 105
Wod rx
4 + 20 Box Jumps
2021- w/95# – 4 + 13 Box jumps
Strength
All at 135
–
Wod
125#
Bike
20 step ups 20”
500 m row
4 rds + 13
Many thanks to all who serve!!!