AMRAP in 6 minutes of:
10 Calorie Bike
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
Rest 1 minute
AMRAP in 6 minutes of:
10 Calorie Ski
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
Rest 1 minute
AMRAP in 6 minutes of:
10 Calorie Row
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
*Athletes choice on order of AMRAP’s.
*Pick up where you left off on previous AMRAP.
Score=total reps
10 Calorie Bike
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
Rest 1 minute
AMRAP in 6 minutes of:
10 Calorie Ski
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
Rest 1 minute
AMRAP in 6 minutes of:
10 Calorie Row
10 Box Jumps 30/24” MRX 24/20”
10 GHD Sit-ups MRX V-ups
*Athletes choice on order of AMRAP’s.
*Pick up where you left off on previous AMRAP.
Score=total reps
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)
Bench (max reps @165 E3MOM)
Approx 83% BW
15-14-10-11-12=62
WOD Rx’d
Bike-ski-row
8 rds even
5’11”/30yo/200#
Front Squat:135-225-315-335-375-400 (5# PR; 395 since 12/26/22)
Bench Press at 205#: 54 reps
20-10-5-10-9
WOD: V-Ups otherwise RX
5 rounds + 10 reps
Wod RX: 8+22 reps (2 ghds)
262 total reps
Strength
3 sets @175X12
2 sets @175X10
Bench press 3/4 BW @ 95#
15-15-13-13-12 = 68
Wod as rxd (but step ups)
Bike/ski/row
9 + 1
5’11”/38yo/218#
Bench @ 220#
8-8-6-5-5 = 32
Wod Rx:
Ski-bike-row
6+20
Bench press BW @ 175#
10-10-10-5-5 Gave up was going for 5X10
Wod as rxd
Bike/ski/row
9 + 10 Cal
Strength: 81 reps @ #55
Wod Scaled: regular height box step ups & KB swings instead of GHD
6 + 8
Looking good, Joanie!
Benchpress w/ 45lbs, 15 reps ea rnd.
WOD as Rx’d
6 Rounds + 3 Box Jumps
WOD modified. Machines rx. 24 inch box step up, V-ups.
9 rounds total.
Love that pic, Joan!!!
Benchpress w/ 85# (definitely not 2/3 my BW)
10 reps each round
WOD as Rx’d (in order of cals/BJ/GHDs)
Row: 3+5 box jumps
Ski: 6+ 4 box jumps (accumulated)
Bike: 9+ 1 box jump (accumulated)
Total: 9+ 11 (1 box jump)
E3MOM for 5 rounds. BW bench press @185
11 reps
10 reps
9 reps
5 reps
5 reps
Total=40 reps
Wod Rx’d in following order:
Row/ghd/box jump= 3 rounds
Ski/ghd/box jump=3 rounds
Bike/ghd/box jump= 3 rounds
Total= 9 rounds (270 reps)
JOANIE!! Lookin’ strong…CFJ All Star fo sho! Been a good week since I’ve done anything so didn’t want to over do it today.
Strength/Activator:
E3MOM for 5 rounds. BW bench press @115 (~65% BW)
12 reps each round (60 total reps)
12 burps each round
WOD MRx (24″ box jumps – other stuff was Rx)
In following order:
Row/BJ/GHD = 3rds + 10
Bike/BJ/GHD =3rds + 7
Ski/BJ/GHD = 3rds + 9
Total = 9rds + 26 (total reps = 296)
fun one – thx breck!
Bench @ 185
13-10-10-5-7 (45 total reps)
Wod with V-ups?
9+
7reps short of 10rds
Bench @ 85# (DL weight )
15/15/14/13/11=68 reps
Wod RX
Bike 3 Rds
Ski 3+3
Row 3+7
Total 9+10 or 280 reps
Great picture, Joan!!!
46/5’7”/171
Bench with 175#
E3MOM
Reps were: 25/13/12/10/10=70
WOD
As Rx’d with bike/row/ski order
Rounds=9+1GHD
Reps=291
Bench with 175#
E3MOM
Reps were: 12, 10,8,8,7
—
Wod RX
Started with Ski (do that last next time)
8rds + 5 Box Jumps
Correction- used 185#
Bench with 75#
E3MOM
Reps were: 20/18/16/10/12
WOD
As Rx’d with ski/bike/row order
Rounds= 7+5BJ
Strength
185lbs body weight
15-15-11-10-10
Total=61
Wod rx
Rounds=7+6 cals
Strength 25s per round with 65# = 125 reps
WOD with 24″ box step ups and v ups
Coming off of the plague, probably went a little too hard tbh
9 rounds + 9 cal row
135/15 155/15 155/15 155/10 155/10
WOD RX 8 rounds
Bench press
First set with 50#, 4 sets w/45#
10,11,11,10,8
Total::50
WOD w/20” box step ups, sit ups using arms
6 rds plus 8 cal on rower
188 reps
Garage
3rds
25 cal bike
10 g to OH – touch go 115#
9:52
Bench @ 65#: 15, 18, 21, 24, 27
WOD rx: 7 + 10 cals
Bench @ 135#
20-17-15-13-11
WOD w/ V-Ups and 30” box
7 + 15
5 sets every 3 min :
10 Devil Press @55lb DB’s
Wod RX’d Bike/Ski/Row
1.) 4 Rounds
2.) 3 Rounds + 10 BJ
3.) 10 GHD + 3 Rounds + 5 Cal Row
Total rounds : 11 + 5 Reps
Loved this one
WOD.
Subbed 10 strict press with 25# DB’s for the BJ’s (knee)
8 rounds + 5 GHD’s
Bench @135#
18/10/12/10/11
Wod Rx
6+1GHD
Bench with 155# 15, 12, 12, 12, 12 =63
WOD RX row, bike, ski 8+11 rounds