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The 5:30pm class is canceled today.
“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest.
Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20/14#, 10 ft target (Reps)
Sumo deadlift high-pull 75/55# (Reps)
Box Jump 20″ box (Reps)
Push-press 75/55# (Reps)
Row (Calories)
There is no additional rest between exercises.
Compare to November 8, 2011.
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)
11 years
53 WB
55 SDHP
41 BJ
38 PP
26 cal
Skills
EMOM x 10
Strict HSPU x 4
WBS-(some 8, some 9) call it 67
SDHP: 5×10, 3×8 =74
Box step-ups: 67
Push Press: 5×11, 8-9-9=81
Row: 47
Total: 336
Skills
EMOM for 10 minutes
2 Consecutive strict parallette HSPU’s
WOD
As Rx’d
WB: 10/10/10/9/10/10/10/10=79
SDHP: 10/10/10/10/10/10/10/10=80
BJ: 14/10/10/10/10/10/12/14=90
PP: 15/15/10/10/10/10/10/15=95
Row: 45
Total Score=389
WOD rx except 9 foot WBS
70 WB
75 SDHP
65 Box Jumps
89 push press
39 cal row
Total 338
2. Wallball 64
1. SDLHP 85
5. Box jump 68
3. PP 64
4. Row 48
The rower and I are not getting along
Total 329
Activator HSW, parallel deficit attempts
WOD rx except 9 foot WBS
Box Jumps 9/9/9/9/9/9/9/9
push press 9/9/9/9/9/9/9/9
row 37 cal
WB 5/8/8/8/8/8/8/8
SDHP 6/6/6/6/6/6/6/6
Total 290
Skill
Worked mainly freestanding strict HSPU’s
Wod. Rx’d – – chilling today….
WB’s – 8’s — 64
SDHP – 8’s — 64
PP – 6’s — 48
BJ’s – 6’s — 48
Row – 4’s — 32
total = 256
Skill:
HSPU holds into hspu
Wod Rx:
WB:51
BJ: 53
SDHP: 42
PP: 54
Row: 47
Total: 247
Skill:
Strict hspu with 1 pad/ hs walks into wall
Wod RX
WB 76
SDHP 73
Box jumps 57
PP 74
Row 44
Total 324
Packed 930 class!! It was awesome!!
Great pic, Jess!!!!!❤️
Activator
Alternate 10cal ski/10 cal bike for 10min
WOD Rx* step-ups foot/ski cal
Total:292
WB – 68
SDHP – 56 (lbs)
stepup – 40
s2o – 90
ski cal – 38
EMOM for 10 mins:
3 strict HSPU
Wod Rx’d
WB= 8×11=88
SDLHP= 8×10=80
Box Jump= 8×8=64
PP= 8×10= 80
Row= 54
Total=366
EMOM for 10 mins:
3 strict HSPU W/35# plates
—
Wod RX
WB – 8 reps on all
SDLHP -10 reps on all
Box Jumps – 6 reps on all
PP – 10 reps on all
Row – 47
Total = 319
10 min EMOM: 5 pike push ups EMOM
45 – 14# WB
60 – 35# KB SDHP
40 – 20” Step Ups
54 – 55# Push Press
34 – Row cals
Total – 233 🙂
Strict HSPU with 1 ab mat
3-5 EMOM x 10
Wod
Wbs 12# to 10’: 77
Strict pull-ups: 34
Step ups: 74
Push press: 84
Row cal: 48
Activator did some Handstand things
WOD Rx
WB: 62
SDHP: 75
Box Jumps: 40
Push Press: 93
Row cals: 46
Total: 316