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.
For time:
200 Meter partner sled push/pull (one partner pushes while other pulls; switch at 100 meters)
100 Wall ball shots (switch every 10 reps; 50 each)
80 Synchronized over the barbell lateral jumps (same bar; one person on each side)
60 Push press (switch every 10 reps; 30 each with one partner in rack position while other completes reps) 115/80# Rx+135/95# MRX 95/65#
40 Alternating C2B pull-ups (both athletes must be on the bar at the same time to complete reps)
200 Meter partner sled push/pull (one partner pushes while other pulls; switch at 100 meters)
100 Wall ball shots (switch every 10 reps; 50 each)
80 Synchronized over the barbell lateral jumps (same bar; one person on each side)
60 Push press (switch every 10 reps; 30 each with one partner in rack position while other completes reps) 115/80# Rx+135/95# MRX 95/65#
40 Alternating C2B pull-ups (both athletes must be on the bar at the same time to complete reps)
20 Synchronized over the bar burpees (same bar; one person on each side)
Men=45#
Women=Empty Sled
Men=45#
Women=Empty Sled
Men/Women=25#
Wod RX: 14:18
W/ Chad
Activator completed
1- 9 rounds
2-8 rounds
WOD Rx’d w/ Nick K
14:15 or 14:20 Nick confirm
“If you’re not first, you’re last” so I kinda glanced and can’t recall 100%, but pretty confident it was 14:21
6:30 with Michael 15:55
8:00 with Jordan 14:21
Wod. W/Jen Combs
15:41
Some things RX, somethings scaled, somethings +……modified Combs’ style all in all.
Activator: completed, that’s all I’ll say about that
WOD Rx w/ Molls
14:46
800M run after WOD with friends
Thanks Molls- so much “fun”
Thanks for partnering with me!
WOD rx (did 85# push press rather than 80#) with my favorite CrossFit Grandma
17:48
800m walk/run
MRx for me – pull-ups instead of C2B.
Thanks for the push Chan!
WOD w/Mike
I did regular pullups, Mike did 14# WB, rest RX
18:44
20:44 w/Hannah
Did regular kipping pull-ups instead of C2B
Used #65 BB
Partner WODs w/Chrissy
Activators 6 and 5
WOD
18:53
Wallballs 60/40
Jumps/steps
Push press 95#/65#
C2B (10/10) and ring rows (10/10)
Jumps/steps
Great job Chrissy!
KP abs
50’ unbroken handstand walk
First jumps/steps over the bar
Second steps burpees w/jumps and steps over the bar
Push press were sets of 10 each
Thanks for carrying the WB load so I didn’t go into cardiac arrest.
Partner Activator/Strength with Chris B.
5 Minutes of Sled Push 45# (down 75′ & back 75′, then switch partners)
Rounds=10 (5 each)
5 Min Rest
5 Minutes of Sled Drag/Pull 45# (Drag down 75′ & Pull back 75′, then switch partners)
Rounds=7.5 (Chris did 4 and I did 3.5)
5 Min Rest, then WOD
Partner WOD
With Chris B.
I did 135# Push Press otherwise as rx’d.
Time: 13:16
Home WOD
10rds for time:
-200m run
-10 wall ball shots (20#/10’)
16:34
Activator:
Each 5 minute work session
30 Cal Bike
400 Meter run
__
WOD Mod W/ Caleb
600 Meter run for me
Everything Else as Written
17:11
It was fun man. Great job.