4 Rounds for time of:
21 GHD Sit-ups MRX Military Anchored Sit-ups
18 Kettlebell Sumo Deadlift High Pull 70/55# MRX 55/35#
15 Box Jumps 24/20” MRX 20/18”
12 Bar Dips MRX Push-ups
*Scaling option is to do 18-15-12-9 or 15-12-9-6 reps.
4 Rounds for time of:
21 GHD Sit-ups MRX Military Anchored Sit-ups
18 Kettlebell Sumo Deadlift High Pull 70/55# MRX 55/35#
15 Box Jumps 24/20” MRX 20/18”
12 Bar Dips MRX Push-ups
*Scaling option is to do 18-15-12-9 or 15-12-9-6 reps.
CFJ Rowing Mile
9:42-4:00=5:42
Probably a minute faster than my absolute best run time
WOD Rx’d
15:38
Wod RX: 11:47
CFJ Mile 9:09 – 4 min rest =5:09
48 & rainy
400-1:17
1 min rest
200-2:56
1 min rest
400-5:11
1 min rest
200-6:52
1 min rest
400-9:09
CFJ Mile 10:43
WODrx : 14:35
Strict dips
CFJ MILE: 10:40
WOD: 19:24 Rx
CFJ Ski 2000
500 Meter Ski=1:58
1 min rest
250 Meter Ski=0:59
1 min rest
500 Meter Ski=1:52
1 min rest
250 Meter Ski=0:53
1 min rest
500 Meter Ski=1:55
Total time: 11:37-4:00(rest)=7:37
WOD
As Rx’d with strict bar dips
Time: 14:40
CFJ Mile w/ Bike: 9:23 – 4:00 = 5:23
Wod Rx: 19:06
CFJ mile – ran 400 + 200 then row (hamstring)
WOD RX 14:21
CFJ Ski 2000
500 Meter Ski=1:49
1 min rest
250 Meter Ski=0:55
1 min rest
500 Meter Ski=1:57
1 min rest
250 Meter Ski=1:02
1 min rest
500 Meter Ski=2:00
Total time: 11:43-4:00(rest)=7:43
WOD
As Rx’d
Time: 15:35
CFJ ski mile 400/200/400/200/400
10:00 total. (6:00)
—
WOD. Mod
GHD to WB, 70#, step ups, strict Dips
15:21
*CFJ row mile
Jumped in late… 🙁
WOD mrx’d w/ step-ups & push-ups from knees
11:48
Happy to get it in! Good work, nooners!
proud of you for pushing through today – rock star!
CFJ Mile:
400m – 1:12
200m – :41
400m – 1:16
200m – :41
400m – 1:14
Total: 9:04 – (4:00 rest) = 5:04
WOD Rx’d
13:52
(Strict bar dips)
CFJ Mile – Row subbed 500m and 250
—
Wod MRX
21 Mil Set-up
18 KB SDHP
15 BJ
12 Hand Release PU
11:22
CFJ Ski 2000
500 Meter Ski=1:50
1 min rest
250 Meter Ski=0:55
1 min rest
500 Meter Ski=1:54
1 min rest
250 Meter Ski=0:55
1 min rest
500 Meter Ski=1:52
Total time: 11:26-4:00(rest)=7:26
WOD
As Rx’d
Time: 14:42 (ring dips instead of bar dips)
shout out to daniel on that cfj mile – killed it! Great job! Fun class today – thx breck!
Cfj mile on bike ✔️
Wod RX
14:29
Holy quads! That was a lot harder than I anticipated!
Great job, 12!!
CFJ mile:
Rowed 500m and 250 m
Total:2,000m
13:42 minus 4 min = 9:42
WOD
15,12,9,6 with 20” box step ups,
Unachored sitt ups, push ups from knees
25# Kb, did swings first 2 rds by mistake
12:25
The did 4 rds of 5 r eps ea
16:55
Walked 2 miles on Berry traill
CFJ Mile on Assault Bike:
1,000- 1:21
500- :44
1,000- 1:29
500- :44
1,000- 1:30
Total (net rest): 5:48 `
WOD Rx:
14:51
CFJ mile
9:08-4:00
5:08 run time.. may be a PR, not sure
1:15-2:15
2:54-3:54
5:09-6:09
6:52-7:52
9:08
Thanks for the pacing Ryan, Toby, and Foster!
WOD regular anchored ab mat sit ups instead of GHD otherwise rx
10:45
Good job Chandler! You killed the CFJ mile..
CFJ Mile – 11:11
Wod – 18:18
(Everything MRX except did step ups instead of BJ)
CFJ Mile
10:57
Wod
21Ghdsu’s
18 sdhp at 55lbs
Box step ups 20in
Push ups
Time=15:53
WOD
As Rx’d with strict bar dips
Time: 14:22
CF Huntsville at Home
DL – E3MOM 5×10
75-85-105-115-125
4RFT (55#)
21 DL
15 HPCL
9 Push Jerk
800m bike
18:26
CFJ Mile:
9:52
Wod
Mrx(24″ Box)
13:43