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For time:
500 Meter Row
30 Burpees Rx+Bar Facing Burpees
10 Shoulder to Overhead 165/115# Rx+185/125# MRX 135/95#
Compare to November 4, 2014.
CFJ Holiday Schedule:
Friday, December 23rd– 5:30pm class is canceled
Saturday, December 24th– (Christmas Eve)– 8am and 9am class offered (open gym canceled)
Sunday, December 25th– (Christmas Day)– CFJ CLOSED
Friday, December 23rd– 5:30pm class is canceled
Saturday, December 24th– (Christmas Eve)– 8am and 9am class offered (open gym canceled)
Sunday, December 25th– (Christmas Day)– CFJ CLOSED
Monday, December 26th-8am and 9am class offered (all other classes canceled)
Strength
95, 135, 155, 185, 205
WOD Rx+ @ 185
1:43 row
Total time: 6:48
Strength
Bar facing burpees
S2O: 2 @ 185, 3 @ 205
WOD Rx+
5:38
(S2O were 8/2)
Strength: 95,115,135
Wod: 1:52 row | burpees | S2O 135lb 3,2,3,2
Wod RX: 4:26
Activator @ Wod weight
1:13
1:17
1:12
1:10
1:10
11 years of age
Warm up
200m row
5 bar facing burpees
3 S20 (45lbs
WOD 7:24
500m row
30 burpees
10 S20 (45lbs)
E4MOM: 5 sets of the following:
200m row
5 burpees
3 S2O (135, 165, 3×3@185)
Wod Rx’d
4:47
*6/4 on S2O
Wod RX: 4:15
E4MOM: 5 sets of the following:
200m row
5 bar facing burpees
3 Push Press (1@135, 4@185)
Wod Rx+
4:59
Unbroken on S2O
Strengthtivator:
165, 185, 205, 225, 185
Wod Rx+
5:59
WOD rx+
4:34
Row approx 2:00
S2O unbroken
7:11 Mrx
5:21 RX+
Rower 1:31
Burpees 3:54
STO 5:21
185lbs is a lot heavier than expected.
Activator up to 115lbs
WOD as Rx’d
6:47 (S2O 4-3-3)
Fun one!
Activator up to: 115#
Wodrx: 7:46
OBB*
Strength/Activator
E4MOM
5 Sets of:
200 Meter Row (1:40-1:50 average pace)
5 Bar Facing Burpees
3 S2O (135-185-205-225-245#) from the floor
WOD
Rx+
500=1:48.0
S2O were in 2 sets (8-2), tried for unbroken but failed to lockout the 9th rep.
Time: 4:24
Activator
105-135-165-185-185
—
Wod. Rx +
5:50
(Row ~1:48 // OBB slow // 185# S2O – 6/4)
Activator
1:00
1:17
1:20
1:31
1:33
Wod RX 5:45
(disappointing effort, 3-3-4 S2O)
Jiu-Jitsu – Morning session
Strength/Activator
E4MOM – 5 Sets of:
200 Meter Row (1:40-1:50 average pace)
5 Burpees
3 S2O – up to 185# from the floor
WOD as RX’d
6:02
Strength: 95-155×3
Wod: 7:18 mrx 135. 203 row 22 burpees.
Activator
Up to 2@205
—
Wod RX+
5:53
Great pic, Burns!!!
Loved today’s activator – completed all at 135#
Wod MRx – 5:01
Stud filled noon class today – great job nooner! Thx breck
Activator with 105-125-135-145-155
WOD Rx+
4:51
S2O- 5/5
Row- 1:48.2
Strength all from floor
155-175-185-205-215
Wod rx+
5:10
Activator: up to 185# for 3
WOD: As RX’d
6:07
Strength
3X3 @225 1X3 @245 1×3 @275
WOD
RX+
5:16
Wod MRX from rack 4:43
Activator
Up to 165
–
Wod rxd
= 4:40
(4:22 in 2014)
Thanks Mike!
Activator: 5 E4MOM 200m row/5 burpees/3 S2O
Row pace between 1:35-1:45
S2O w/ DB’s 50-60-65-65-65
WOD
500m row (1:40)
30 burpees
10 S2O w/ 65# DB’s (unbroken)
Time: 4:12
Activator up to 125#
Wod RX+ (thanks, Steph)
5:50
S2O 3/3/2/2
Some super fast times today!!!
Performed at Black Fox Fitness- Inola
Rx: 12:39
WOD
For Time- 21 Min Cap
15 Squat Snatch Left Arm (40#)
15 Squat Snatch Right Arm
30 Sit-ups
15 Squat Snatch Left Arm
15 Squat Snatch Right Arm
30 Sit-Ups
15 Squat Snatch Left Arm
15 Squat Snatch Right Arm
30 Sit-Ups
Strength
65, 75, 75, 85, 85
WOD
6:42
Activator
135/155/165/175/185(f – caught it too far forward)
Wod Rx
7:16