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.
2 Rounds for time of:
15/12 Calorie Bike or Row
15 Hang Snatches 75/55# Rx+95/65
15/12 Calorie Row or Bike (opposite)
15 SDHP
Strength- 1 snatch EMOM
95-175 (f @ 185 in minute 10)
WOD Rx’d (bike then row)
5:57
Strength: 75# all 10 sets (form work)
WOD: Rx bike then row – 8:24
Strength up to 80#
WODrx:
7:57
Strength
Snatch (I did all power snatch)
EMOM for 10 minutes
145-155-160-165-165-165-170-175-180-185
WOD
As Rx’d starting with bike
Unbroken
Time: 5:22
WOD
As Rx’d starting with Row
Unbroken
Time: 6:42
Strength
Snatch (I did all power snatch)
EMOM for 10 minutes
1@155#, 9@165#
WOD
As Rx’d starting with bike
Time: 6:32
70-80-90-95-100-105-110-115-115-115
RX as written: 5:36
55-75-75-80-85-90-95-95-100-105
Wod RX bike then row
5:48
Snatch EMOM
65-65-75-75-85-85-90-95-100-105
WOD RX weight
Started with 10m Shuttles instead of Row Cals
6:55
Snatch: 95 105 125 125 135 145f 145f. 145. 155f 155f
8:29. 65lb snatch
Strength
Power Snatch
EMOM for 10 minutes @185#
WOD
As Rx’d starting with bike
Unbroken
Time: 4:26
Beast mode – crushed it, Stephen – great job!!
Dannnnnnngggggg
Great pic, Chandler. Still waiting on you to show up to noon 🙁
Strength
Snatch (I did all power snatch)
EMOM for 10 minutes
75-85-95-95-105-115-120-125-130-135(f)
*first time lifting heavy (for me) on snatch in a while….happy with 130#
WOD Rx
6:17
breck had me on the 1934 model assault bike so that probably added 2min to my time…
great noon class today – thx breck
We will put you on a velocipede next time
Snatch emom
105-125-145-165-165-165-165-165-165-165
WOD RX
6:57
5 x 75#
5 x 95#
**all rounds added 4 push-ups + 2 strict pull-ups
—
Wod. Rx’d
6:38
Snatch ladder
7 @ 75#
2 @ 85#
1 @ 95#
WOD rx’d
7:13
Garage WOD due to having to go to Stilly for Super Regionals. Cowgirls on a duck hunt #beatOregon
Snatch ladder
95-100-105-110-115-120-125-130-135 (f)-135 (f)
Usually know I can hit 135# but didn’t happen in the garage today
WOD RX+ weight and only bike cals
5:28
Unbroken barbell; bike 70+ RPMs the whole time
Abs
Strength
All squat Snatch
95-95-125-125-145-145-155-155-failed 155 x2
—
Wod RX
6:05
At home – did Wod first then strength
Wod w/all bike, 55# & 35# KB SDHP
8:51
Broke HPSN 9-6
Strength
65-70-75-80-85-85-90-95-95-100
Final lift wasn’t pretty so I did 100 two more times after
Abs
Mile w/u
Strength turned into amrap
6 cal bike / 5 push-ups / 10 G2O 15# plate
Wod turned into 12 min amrap
12 cal bike
15 DB hang snatch 25#
12 cal ski
15 SDHP 35# KB
3 + 6 cal
30*
Snatch Ladder
95 – 200 (heaviest good lift was 190. Failed 200 on last attempt)
WOD RX:
6:53 felt lethargic today
WOD
5:15 unbroken
EMOM: Power snatch
10@135
Wod Rx’d
5:07
*everything unbroken
Strength- 1 snatch EMOM
55#-145# (f @145 in minute 9 and then hit in in minute 10)- squat until 125 then power
WOD Rx’d (bike then row)
5:11
95
105
115
125
135
145
155
165
165
185
Wod RX row first 6:06
Was a baby on second bike.
WOD Rx’d 5:55
Snatch Ladder
95-105-115-125-135×2-145(F)-145-155(F)
Wod Rx:
7:25
bike then row