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.
5 Rounds for time of:
2 Rope climbs Rx+Legless
4 Shoulder to overhead 205/135# Rx+225/155# MRX 165/115#
6 Bar Muscle ups Rx+ Ring MU’s
or
5 Rounds for time of:
200 Meter ski
4 Wall climbs Rx+ 4 Wall climb into wall facing HSPU
6 Dumbbell squat clean thrusters 50/35# Rx+70/50# MRX 40/25#
Ski/WW/Thruster WOD
RX+
4 rds + 200m ski
I did not choose wisely
WOD:
2 rope climbs
4 wall climbs
6 DB squat clean thrusters 25#
14:58
WOD
2 RC
4 S2O #115
6 Ring MU
15:48
Wod
200m ski/4 WC/6 DB SC thruster
15:02
Activator:
Min 1: 1 rope climb
Min 2: 5 S2O@135
Min 3: 3 burpee pull ups
Rest
Min 5: 1 rope climb
Min 6: 3 S2O@185
Min 7: 1 bar mu
Rest
Min 8: 1 rope climb
Min 9: 1 S2O@205
Min 10: 2 bar mu’s
Wod: 5 rounds of
2 rope climbs
4 S2O@185
6 bar mu’s
15:50
Wod RX
200m ski
4 wall climbs
6 db squat clean thruster 35#
19:21
Activator completed
1 Legless RC 5S2O@135 3 Burpee PU
1 Legless RC 3S2O@225 2 Burpee RMU
1 Legless RC 1 S2O@275 1 RMU
Wod RX+
5 Rounds :
2 legless RC
4 S2O @225 (unbroken)
6 RMU (3-3)
14:58
Wod RX:
5 rounds of
2 rope climbs
4 S2O@205
6 bar mu’s
19:54
Strength/Activator
Min 1: 1 Legless Rope climb
Min 2: 5 S2O@185#
Min 3: 3 Burpee strict c2b pull-ups
Min 4: Rest
Min 5: 1 Legless Rope climb
Min 6: 3 S2O@205#
Min 7: 2 Burpee Ring MU’s
Min 8: Rest
Min 9: 1 Legless Rope climb
Min 10: 2 S2O@225#
Min 11: 1 Bar MU
WOD
Rx+
All S2O were push jerk unbroken (accidentally did 5 S2O in 1st round)
MU’s were unbroken until round 4 (4-2) and last round was 3-2-1.
Time: 16:17
Wod: 5 rounds of
2 rope climbs
4 S2O@185
6 bar mu’s
12:36
great pic – strong!
Activator w/75-85-95 s2o & 10’ rope
WOD w/ 20’ rope, 85# S2O, burpee plu
17:05
That’s 10’ rope. 🙂
Damn Angie with the 20’ rope climbs!!!! Rx++
Activator w/ ski, DB 20#,25#, 30#
WOD with ski, WW, 30# DB
15:16
Rope/S2O/BMU
RX: 4+4 S2O
Rope WOD rx
12:58
Wod: 5 rounds of
2 rope climbs
4 S2O
6 bar mu’s
16:03
The bottom WOD.
19:26 RX
14:28
2 rds. 165 sto. 3 rounds 135
1 15 Ft rope climb and 2 burpee ctb
Activator up to 135#
Wod Rx
5 rounds of
2 rope climbs
4 S2O unbroken
6 bar MU (5/1, 4/2, 4/2, 3/2/1, 1/2/2/1)
14:09
Wod
200m ski
4 s2o 105#
6 DB SCT 25#
12:12
30*
Pre-wod – went on a little jog
Activator – completed
WOD Rx
200m ski
4 wall walks
6 db squat clean thrusters (50# db’s)
18:05
…those Db’s ate my lunch!! Shout out to Joanie – great job today!! thx breck!
Buttt congrats on your first run in a while!
Activator: Ski, 50# DB, wall climbs
WOD:
200M ski
4 wall climbs
6 DB Squat Clean Thrusters 50#
22:35
Post workout lift sesh with the boyz
Power clean ladder up to 245# (PR)
WOD Rx’d
Ski/WW/DB
14:55
Activator completed
—
Wod
2 rounds
2 Rope climbs
4 Shoulder to overhead 205
6 Bar Muscle ups
200 Meter ski
4 Wall climbs
6 Dumbbell squat clean thrusters 50
12:09
Great job on the Ghost Pepper version Kev-O
200m ski
4 S2O
6 DB squat clean thrusters
16:54
S2O – 105# for 1st rd and 2/4 of 2nd. 95# for the rest
25# DB
Spectated at the bro clean session on muscle beach instead of abs.
Activator completed
—
Wod
2 RFT
2 Rope climbs
4 Shoulder to overhead 205
6 Bar Muscle ups
200 Meter ski
4 Wall climbs
6 Dumbbell squat clean thrusters 50
12:38
*good job KO and Foster
**great idea Steph!
Ghost pepper version completed. Nice work!
WOD 2 rx – 15:16
WOD #2
As Rx’d
15:50
Activator completed
—
Wod
2 rounds
2 Rope climbs
4 Shoulder to overhead 205
6 Bar Muscle ups
200 Meter ski
4 Wall climbs
6 Dumbbell squat clean thrusters 50
13:36
Clean out at muscle beach up to 245, need to work the squat clean from the ground.
Activated during the activator
MOD WOD
200m ski
4 wall climbs
6 DB clean and press (knee swollen and pissed)
12:41
Would have been MUCH spicier with the squat clean thruster but my knees needed a break before Murph squats
4k/70 cals on bike
Abs