This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
CF Jenks will be CLOSED on Monday May 29th Memorial Day.
6 rounds for time:
12 DB deadlifts 50/35#DB’s MRX40/25#DB’s
9 DB front rack lunges
200 Meter run
Strength:
Complex + 150’ OH carry @ 50
Complex + 100’ OH carry @ 60
Complex @ 65 (couldn’t keep OH)
WOD Rx’d
12:19
35-40-45
RX 10:32
WOD 30#
12:18
Strength with Wod weight 40#
Mixed in 10 push-ups, V ups, sit-ups
–
Wod 40#
12 DL – 9 front squats- 500 m bike
= 11:10
Strength @55lbs
Complex + 100”
Complex + 150”
Complex + 200”
Wod RX’d w/55lb DB
10:05
Strength 25-35-40
Wod RX 11:18
Activator: completed at Wod weight all 3 rounds
Wod Rx’d
11:41
Strength 3 rounds with WOD weight and 100’
WOD
6 rounds of
12 50# DL
9 lunges (no weight)
500m bike
10:35
WOD Rx’d
12:10
Strength w/15-20-25 & 100’ overhead
WOD MRx
18:06
#25 for activator and WOD
13:30
20lbs :650ft
50lbs : 300 ft
70lbs : 250ft
12:45 RX
Activator: completed at Wod weight all 3 rounds
Wod Rx’d
16:43
Strength with Wod weight
RX 12:17
Strength Complex
6 DB Deadlifts + 4 DB Front Rack Lunges + max OH Walk
1: 35# DB’s + 100′
2: 50# DB’s + 100′
3: 65# DB’s + 150′
WOD
As Rx’d
Time: 10:14
Mile warm up
Activator with 20/25/30 at 200ft for all
Wod mrx
13:45
No weight on lunges second half due to stability
30*
Activator: Participated
WOD MRx: 12:32
Activator:
– 30#db
– OH walk was difficult to keep my rib cage down and lower back not arched
WOD MRx:
– 40#db
– 14:30
Strength up to 35# 200ft on 1st and 2nd set, 100ft on 3rd set
WOD w/ 30#
13:16
Strength 200′ with 50# DB
WOD rx unbroken 11:24
Wod: 11:54 Scaled
(#15 DB’s and bike instead of run)
Strength:
200ft #35
200ft #45
200ft #50
Wod RX
10:01
WOD Rx’d unbroken 9:53
Strength:
100’ @ 30#
100’ @ 50#
75’ @ 65# then finished last 25’
WOD: As RX’d
16:30
Activator
30-50-60 (95ft)
—
WOD RX
11:19
Complex
8# 100 ft
10# 100 ft
12# 200 ft
WOD
20# DB’s for deadlift, 12# DL’s fir lunges
19:44
Activator
30-40-50 all 100′
Wod Mrx
13:24
Activator
30-50-60 — all 100’
—
WOD RX
12:14
Activator
35-40-50
100’-100’-150’
WOD Rx
12:33
Abs