For time:
Row 5km
then immediately into:
“Finisher”
10 minutes to establish a 1RM Front Squat (from the rack)
Row 5km
then immediately into:
“Finisher”
10 minutes to establish a 1RM Front Squat (from the rack)
CFJ Holiday Schedule:
Friday, December 30th– 5:30pm class is canceled
Saturday, December 31st– (New Years Eve)– 8am and 9am class offered (open gym canceled)
Sunday, January 1st– (New Years Day)– CFJ CLOSED
Saturday, December 31st– (New Years Eve)– 8am and 9am class offered (open gym canceled)
Sunday, January 1st– (New Years Day)– CFJ CLOSED
Monday, January 2nd–8am and 9am class offered (all other classes canceled)
5k row-19:32
1RM Front squat
225-275(f)-255-275(f)
5k Row
Average Pace: 1:53.2
Damper 5
Stroke Rate: 25-26
Time: 18:51.9
Front Squat
135-225-275-300(failed)
5 k row
20:03
–
10 rds of emotm
5 pull-ups and 6 bar dips
5k row: 21:06
Front squat:
155-205-245-295-345-375(f)
5k Row : 19:44
1RM FS
155-265-375-405
Rested 20 min from 7:00 then:
“Holleyman” RX’d
24:28
Beast!
5k row-19:46.7
1RM Front squat
135-225-315(f)-275-305
5k row: 22:51.9
1 RM Front Squat: 145#
5K Row: 22:09
1 RM Front Squat: 155#
Never recovered after that row! Fun class!
18:00 flat
285lbs
Great Job everyone!
I felt stomach acid come up halfway through the row. Give your self couple of minutes before doing front squats.
Smoking fast time good work man!!!
Thank you Chad!
11 years
5K row – 27:30
1 rep max front squat 85 lbs.
Row: 21:35
FS: 135-205-236-256
Splits:
2:09.5
2:08.0
2:09.4
2:11.7
2:11.6
2:07.0
Row
20:38
Front squat
135-225-275-305
You two front squat the same weight!
Ya girl is back.. after 3 weeks..
5k row – 23 flat
300 front squat
5k Row
Average Pace: 2:02.5
Damper 6
Stroke Rate: 26
Time: 20:25
Front Squat
125-155-175-195-205 (PR) -215(f)
FAST 12 class- great job y’all! Nice PR, KO!
5k
19:21.1
Strength FS
136-226-276-326-356
Had more maybe 385~
Super fun doing strength post metcon
5k Row
Average Pace: 1:54.5
Damper 6.5
Stroke Rate: 24-26
Time: 19:04.9
Front Squat
135-185-195-205
Good “welcome back” WOD
Nice row, RG!!!
5K Row
21:07
Stroke Rate: 24-26
Damper: 6
2:06 avg
Sadly I’m happy with this time…
—
FS
Up to 235#
5K Row
19:20.8
—
1 RM Front-squat
305#
5K Row
21:56
—
1 Rep Front-squat
Up to 225#
*Max Heart Rate hit 205
5k row
26:39
1 rep front squat 80# at 10 minutes
Row
21:20
Front squat
305pr
5k Row: 18:49.4
1RM front squat: 275#
Had more in the tank, but out of time.
5k row 20:56.6 (first time doing this; pretty happy with the time)
Front squat
135-155-175-195-210-225 (tied PR)
Abs
Great work 4:30
5k row
18:41.0
Finisher: 1 rep FS
135-185-215-235
5K row
21:09.7
Finisher
25 cals bike
25 GHD Sit-ups
5k row
20:52
2:05 avg damper 5
“Finisher”
3 FS EMOM x 10 @ 105#
Smoking times & prs all around!
5k row: 21:10.7
Compare to 21:09.3 9/23/21
Squat up to 175#
5K row
19:26.1
FS:
275 F 295
5K row
23:39
Front Squat
160# (10#PR)
5k row
21:58
FS
275# (don’t remember if PR or not)
5k row – 24:48
135# front squat (10# PR) – thanks for the push Georgie!
Abs
5k row: 20:36.9
FS up to 250
5k row – 19:31
Max front squat 245#