Monday, September 26, 2022

For total reps:
Complete 2 minutes of each exercise followed by one minute of rest in between each exercise for a total of 29 minutes. Choose any order you prefer to complete the exercises.
Squats
GHD Sit-ups or Sit-ups
Pull-Ups
Push-Ups
Double Unders
Hip Extensions
Box Jumps 20”
Row (calories)
Ring or Bar Dips
Burpees
Compare to September 7, 2011.

Rest 1 minute, then:

“Finisher”
400 Meter sprint for time

31 thoughts on “Monday, September 26, 2022”

  1. 5’11″/204#/30yo
    Front Squat: 135/225/315/365/385 (10# PR; 375 since 1/31/22)
    Bench Press: 1@295, 3@260, 3@260, 3@260, 3@260, 3@260
    Pec Flyes: 10×10

    Strict HSPUs: 49 (36 unbroken)
    Strict PUs: 12
    GHD: 18
    Hip Extensions:30
    Ring Dips: 0
    Jumping Jacks: 80
    Box Jumps: 15
    Pushups: 20
    Row: 21
    Spring: 1:21

  2. Pull-ups 33
    Burpee’s 30
    Squats 71
    Push-ups 36
    BJ’s 34
    Dips 21
    Row 30 cal
    Sit-ups 48
    DU’s 100
    Hip ext 40
    Sprint 1:39 (fast for these short legs)

  3. Squat 71
    Pull-ups 45
    GHD 42
    Push-ups 35
    Dubs 100
    Hip ext 40
    Row 30
    BJ 40
    Dips 18
    Synchro burpee to target with Jess 30
    400m jog 2:10

  4. WOD
    Row: 37 CALS
    Push-ups: 34
    Back Ext: 40
    Squats: 50
    Box jumps: 21
    Ring Dips: 25
    DUs: 115
    GHD SU: 25
    Pull-ups: 20
    Burpee: 12
    Total: 379
    400m Run: 1:13

  5. Wod: following order subbed Hspu for pull ups
    Strict Hspu=17 (10 unbroken. Pr)
    DU’s=125
    GHD’s=42
    Air squats=51
    Strict ring dips=25
    20” box jumps=44
    Hip extensions=55
    Push ups=39
    Row cals=37
    Burpees=25

    Finisher: 400m “sprint”
    1:21

  6. WOD
    In following order:
    1: Air Squats=74
    2: Hip Ext=46
    3: Strict Bar Dip=41
    4: GHD Sit-up=40
    5: Burpee=35
    6: Row=38
    7: Push-up=52
    8: Box Jump=50
    9: Kipping Pull-up=36
    10: DU’s=100
    Total Reps=512

    “Finisher”
    400 Meter Run=1:38

  7. Squats – 62
    GHD – 31
    Pullups – 15
    Push ups – 22
    Dubs – 144
    Hip Ext – 27
    Box J – 36
    Row – 24
    Parallette Dips – 19
    Burpees – 25
    400M “sprint” – 1:40

  8. WOD in order
    GHD with arms across chest and box step ups, otherwise rx
    Fell apart and spent the second half trying not to throw up so that was pleasant
    452 reps
    400m run completed but not impressive

  9. WOD
    DU(sub bike) 34*5 = 170
    Pushup = 44
    Squats = 51
    Hip Extension = 29
    Kipping Pullup = 22
    Ring dip = 17
    Row = 39 cal
    Wallball situp = 41
    Step up(ankles) = 42
    Burpees = 20

    Total: 475

    400m row(ankles) for time: 1:23

  10. Sqt- 89
    Hip Bridge-75
    Banded pull down-50
    Knee push up-53
    Singles-175
    Hip ext.-35
    Step ups-50
    Bike-21cals
    Banded dips-38
    Burpees-21

    50 squat to step ups

    *21

  11. Absolutely awesome pic!! Great CFJ gals right there – rock stars!

    WOD – Rx
    1. GHD’s = 44
    2. Pull Ups = 50
    3. Box Jumps = 40
    4. Dubs = 151
    5. Ring Dips = 26
    6. Hip Ext = 31 (this hurt my soul muscle…bad)
    7. Burps = 35
    8. Squats = 72
    9. Push Ups = 50
    10. Row Cals = 38
    Total Reps=537

    “Finisher”
    400 Meter Run=1:35

    Loved this Wod today – great class, Breck – thx!!

  12. Squats———————77
    GHD Sit-ups or Sit-ups—45
    Pull-Ups——————-34
    Push-Ups——————36
    Double Unders————65
    Hip Extensions————35
    Box Jumps 20”————51
    Row (calories)————-32
    Ring or Bar Dips———-18
    Burpees——————-20
    Total:———————-413
    400m Finisher———–1:22

  13. Wod in written order:
    Squats: 74
    GHD sit-ups: 37
    Pull-ups: 24
    Push-ups: 21
    DU’s: 74
    Hip Ext: 37
    BJ: 31
    Row: 26
    (Black) Banded Bar Dips: 23
    Burpees: 25

    Total: 372
    400 m. Sprint- 1:47

  14. Wod RX
    Squats 75
    Military sit ups 50
    Push ups 56
    Pull ups 50
    Dubs 175
    Hip extension 52
    Box jumps 90
    Row 38
    Dips 46
    Burpees 20
    Total 652
    400 meter run 1:10
    Congrats big, tall David on your 1:09…..

  15. Row = 30 cals
    Lunges = 68
    GHD Sit-ups = 50
    Strict Pull-Ups = 19
    Push-Ups = 40
    Double Unders = 130
    Hip Extensions = 40
    Box Jumps 20”= 40
    Ring = 20
    Burpees = 26
    Total = 463

    Finisher: 1:34

  16. WOD in the following order:
    1. Burpees = 27
    2. Air squats = 58
    3. Sit ups = 50
    4. Pull ups = 25
    5. Push ups = 40
    6. Double unders = 90
    7. Hip extension = 40
    8. Box jumps = 30
    9. Row = 44
    10. Banded bar dips = 20
    Total = 424

    Finisher: 400m sprint
    1:45

  17. Awesome pic ladies!

    Squats – 79
    GHD – 47
    Pull-Ups – 40
    Push-Ups – 61
    Jumping Jacks – 117
    Hip Extensions – 47
    Box Jumps – 33
    Row (calories) – 27
    Ring or Bar Dips – 38
    Burpees – 32

    400m jog with Heather

  18. Burpees – 25
    Squats – 69
    GHD – 28
    Pull Ups – 30
    Push Ups – 35
    Jumping Jacks – 100
    Hip Ext – 31
    Box Jumps – 36
    Row – 32
    Strict Ring Dips – 15

    Total = 401

    400m Sprint – 1:26

  19. Great weekend with those beauties in the pic!!

    Burpees – 21
    Squats – 50
    Row – 24
    Dubs – 24 total (16 single dubs – then got 2 dubs in a row 4 times with no single in between)
    Box jumps – 29 step ups
    Push ups – 30 (knee)
    Pull ups – 30 ring rows
    Dips – 12 banded
    Bird Dogs – 45
    Sit-ups – 46 (sit up slides)
    Total – 287

    400m “sprint” – 2:55 (comical – smoking fast times everyone!)

  20. Squats = 72
    GHD Sit-ups = 36
    Pull-Ups (strict) = 26
    Push-Ups = 46
    Double Unders = 116
    Hip Extensions = 40
    Box Jumps 20” = 44
    Row (calories) = 33
    Ring Dips = 36
    Burpees = 21
    469 total

    1:30 – 400m

  21. Burpees 15
    Squats 57
    GHD sit-up 34
    Pull-ups 10/ring rows 15
    Push-ups 12
    Push-ups from knees 15
    Single unders 150
    Hip ext 37
    Box step 18” 39
    Row cal 18
    Banded dips 30
    Total reps 422
    Finisher: 1k bike = 2:00

  22. Squats = 75
    GHD Sit-ups = 40
    Pull-Ups (strict) = 28
    Push-Ups = 52
    Double Unders = 80
    Hip Extensions = 45
    Box Jumps 20” = 35
    Row (calories) = 27
    Ring Dips = 18
    Burpees = 22
    422 total

    1:30 – 400m

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