The 5:30pm & 6:30pm class is canceled tonight due to weather conditions.
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5 Rounds, each for time of:
500 Meter row or 400 Meter runs
E7MOM
(these are every 7 minutes so they should be all out sprints each round)
**At the end of last 7 minute clock, conduct a:
5min AMRAP:
10 Deadlifts 185/125# MRX 155/105#
10 Box Jumps 24/20 MRX 20/18
Compare to November 6, 2021.
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)
Wod RX: 4+5 (5DL)
500 M Row
1- 1:37.2
2- 1:39.2
3- 1:39.8
4- 1:38.9
5- 1:37.7
11 years old
500m row
3:19
2:11
2:13.7
2:14.5
2:25.1
5 min amrap
4 rounds + 10 DL (45lbs)
Sean K
1:40.1
1:53.5
1:58.6
156.3
153.4
5 min amrap
3 rounds + 7 DL (RX)
Rowing WOD
Slowest: 1:44.9 (4th round)
Fastest: 1:42.9 (2nd round)
Extra WOD
4 + 2
500 M Row
1- 1:37.7
2- 1:41.4
3- 1:44.4
4- 1:48.7
5- 1:47.9
Wod Rx: 3 rounds
Great job on the rows today Stephen!
500 m row:
1- 1:59
2- 2:00
3- 2:02
4- 2:04
5- 2:10
AMRAP: 3 + 10 (#105/Box step ups)
153.1
154.3
155.1
155.8
155.1
MRX with box step up 20 in. 3rds plus 1 step up
500 M Row
1- 1:38.7
2- 1:39.7
3- 1:37.6
4- 1:36.7
5- 1:34.8
Wod Rx’d
1 DL. . .that’s all I could do.
1:57.3
1:57.3
1:57.7
2:00.8
2:05.3
WODrx:
4 + 10DL
Row WOD
1. 139.3
2. 139.4
3. 138.7
4. 138.8
5. 137.8
WOD #2 Rx’d
4 rds + 7 DL
500m rows
1:34.9
1:36.9
1:37.9
1:38.4
1:38.3
Score=1:38.3
Finisher Rx’d
4 rounds
2021:
Score=1:38.6
Finisher Rx’d
3+10 DL’s
Score=1:38.4
Round 5 was 1:38.1 not 1:38.3
500 Meter Row
1: 1:38.3
2: 1:37.9
3: 1:37.4
4: 1:37.3
5: 1:36.7
Score=1:38.3
“Finisher”
5 Rounds + 6 Deadlifts
500 Meter Row
1:39.3
1:40.6
1:41.3
1:42.8
1:41.9
Score: 1:42.8
Finisher
4rds +5 DL
Wod. row/ski/row/ski/row
(ski was 400m, should have did 500m on ski)
1r) 1.46
2s) 1.33
3r) 1.46
4s) 1.36
5r) 1.52
Wod 2 Rx’d
3 rounds in 4 minutes and called it good.
WOD rx
8/2014:
2:04
2:07
2:02
2:06
2:04
2021:
151.4
154.4
153.4
154.2
157.2 (score.. fell off)
WOD 125#, box step ups
4 rounds + 3 DL
2022:
1:49
1:48.5
1:48.7
1:52.7
1:55.5
WOD rx
4 rounds + 10 DL and 2 box jumps
Brutal as usual. Good job guys that’s a rough one
Wod
1:38,9
1:38.9
1:39.9
1:40.4
1:42.4
Wod with 135# and 20 stepup
3 + 10
1:33
1:35
1:41
1:44
1:44
Wod RX 4+2DL
Tomorrow is a new day
1:32
1:30
1:30
1:32
1:31
Keep consistent!
4+7
Great Job Everyone! Merry Christmas !
Row:
1:43.8
1:46.1
1:54.5
1:59.8
1:57.5
Mistakes were made. Just tried to do damage control in the last 3 rounds.
3+10 w box step ups.
Row
1:43.7
1:52.9
2:01.3
1:58.4
1:57.6
First time doing this one and boy was a wrong about thinking I was ready. I definitely came out too strong and then had major quad cramp after round 2. First time I’ve worked my quad to that point post knee surgeries. Thought I was going to quit but here we are. Thanks for the push Amy!
Wod MRX with step ups
3+10
140.3
140.0
145.7
148.8
152.1*
Second Wod Rx:
3+1