This Saturday, May 6th, open gym will only be offered from 10:00am to 11:00am.
“Star Wars WOD” by DB
May the FORCE/4th be with You!
6 Rounds for time of:
15 Darth Vader Deadlifts 115/80 RX+135/95 MRX95/65lbs
12 Luke Skywalker Light Saber Swings 55/35# RX+70/55# MRX 45/25#
9 Goblet Squats
6 Han Solo Hang Squat Cleans 115/80 RX+135/95 MRX95/65lbs
3 Phantom Menace Push Presses 115/80 RX+135/95 MRX95/65lbs
This is a Jedi Worthy WOD and not for weak spine/back Empire Stormtroopers. Come see if the FORCE is within you!
Compare to May 4, 2018.
11:21 (CFJ bike)
Wod: 18:40 MRX
Wod: 15:00
6 Rounds for time of:
15 Darth Vader Deadlifts 115
12 Luke Skywalker Light Saber Swings 55
9 right leg pistol squats
6 Han Solo Hang Squat Cleans 115
3 Phantom Menace Push Presses 115
CFJ Mile on the bike 9:49 – 4 min rest = 5:49
1k- 1:20
1 min rest
500 m – 3:02
1 min rest
1k- 5:34
1 min rest
500 m- 7:17
1 min rest
1k- 9:49
CFJ Mile
9:34-4:00. = 5:34
Gotta be a PR
WOD Rx’d
19:40
Soooooo not a PR
Nice CFJ mile, Pete!!!!
CFJ Mile: 10:15
WODrx: Complete round 5 @19:24
The force was not with me /:
Mod: 35# KB DL for Goblet squats
9:17 total time
RX+: 4+2 hang squat cleans
CFJ mile 10:06 total time
WOD RX approx 21 min (half way through last goblet squats at 20min cap)
CFJ Mile
1:25 – 2:25
3:03 – 4:03
5:24 – 6:24
7:06 – 8:06
Time : 9:19 – 4:00 rest – 5:19
Wod RX+
5 Rounds + 10 DL
At cap
Finished off the 6the round
CFJ Mile: 9:57 total time
WOD Rx’d: 18:48
CFJ Mile Bike: 9:19
Wod RX:
3+36
I was worse than Jar Jar Binks today.
Cfj Mile
11:25 total time
Thanks for running with me, Greg!!
Wod RX
14:26
Fast, Molls!!!
Great job Molly! Enjoyed it.
Jenks mile ski
10:18-4:00=6:18
WOD 95#, 45# kb
1 rnd
50 cal bike
1 rnd
25 cal bike
Through 9 goblet squats on 3rd rnd.
CFJ mile
10:32 – 4:00 = 6:32
Wod as rxd
15:43
*27
CFJ Mile biked
10:03
WOD Rx
14:03
CFJ mile:
9:16
Wod Rx’d
19:00
*the only thing that had the “force” was my LBS
CFJ Mile 9:12
Wod RX 19:04
CFJ Mile
8:54
Wod Mrx
19:39
CFJ Mile
9:08
—
Wod RX
18:39
CFJ Mile 11:11-4:00= 7:11
Not a PR, but I showed up
WOD RX
18:35
Thanks for the Push Georgie!
Slippery CFJ Mile
9:48 total time
—
Wod.
Finished 2 rounds and my back was saying ‘no more.’ I listened.
14 mile hike!
Vacation in Eastern Washington and Northern Idaho.
CFJ Mile bike
WOD RX
16:43
CFJ mile on the rower
9:49-4 rest= 5:49
1- 1:29
2- :43
3- 1:26
4- :43
5- 1:28
WOD Rx
16:42
That was AWFUL!!! My back was screaming!
Abs
CFJ Mile Row:
5:26
WOD: As RX’d
20:38
Wod only
Garage
115# and 50# kb
= 15:44
CFJ mile run 9:06 – 4:00 = 5:06
WOD w/35# barbell and 25# KB
15 DL
12KB Swings
9 Goblet Squats
6 HPC
3 PP
18:08
CFJ mile on rower. Didn’t keep track of time.
WOD RX
5 reps short of completing WOD
(Side stitches got me in top of the fourth)
CFJ Mile Bike: 10:21-4:00=6:21
1:32-:52-1:34-50-1:34
WOD RX – 19:08, very impressed with my 2017 self.
My back was whining worse than Luke when Uncle Owen told him to do his chores!
CFJ mile: 9:00… Thats my wet course PR.
Workout as RX’d. 4 rounds 15 DL. Stomach said not today.
CFJ Mile
Time: 9:05
WOD
As Rx’d
Time: 17:50
CFJ Mile on rower (1st time rowing)
10:05
WOD (hot mess express)
65#.. realized after 3 rds I had the wrong weight. Back was screaming.. called it 5 rds in and just laid there dying. Won’t be doing this one again.