Tuesday, May 23, 2023

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

29 thoughts on “Tuesday, May 23, 2023”

  1. Strength:
    Complex + 150’ OH carry @ 50
    Complex + 100’ OH carry @ 60
    Complex @ 65 (couldn’t keep OH)
    WOD Rx’d
    12:19

  2. 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

  3. Strength 3 rounds with WOD weight and 100’

    WOD
    6 rounds of
    12 50# DL
    9 lunges (no weight)
    500m bike

    10:35

  4. 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

  5. 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*

  6. Activator:
    – 30#db
    – OH walk was difficult to keep my rib cage down and lower back not arched

    WOD MRx:
    – 40#db
    – 14:30

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top