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 27th Memorial Day.
14 Minute AMRAP of:
21/16 Calorie Bike
21 Box Jump Overs 24/20” MRX 20/18”
21 T2B MRX Toes thru Rings or Hanging Knee Raises
Rest 2 Minutes
14 Minute AMRAP of:
21/16 Calorie Ski
21 Box Jump Overs
21 GHD Sit-ups MRX Unanchored sit-ups
*Box jump overs must have a step down or completely clear the box.
*Athletes choice on AMRAP to start with.
Wod RX: 173 total reps
Started with bike/T2B : 4 rounds + 3 cals
2 min rest
Followed by Ski/GHDs: 4 rounds + 2 cals
Activator: 77 total cals
Bike= 41
Ski= 36
**509 reps
Not sure how I added that up.
Activator bike 29 cals ski 25 cals
WOD bike 3+7 ski 3+14
w/ 24” box step ups (full extension at top)
16 cal bike
21 box step ups
21 TTB
16 cal ski
21 box step ups
21 GHD
Wod RX: 173 total reps
Started with bike/T2B : 3 rounds + 14 T2B
2 min rest
Followed by Ski/GHDs: 3 rounds + 9 cals
Activator: 79 total cals
Bike= 36
Ski= 43
Total is wrong… copy and pasted
Wod Rx
Bike/T2B- 3 rounds + 16 cals
Ski/GHD- 3 rounds + 16 box jump
Activator 70 total cals
Bike 30
Ski 40
Activator
Bike 43
Ski 36
Total 79
WOD
Bike/BJO/T2B = 3 rounds + 6 cal
Ski/BJO/GHD = 3 rounds
Activator
Bike 17
Ski 19
WOD
Bike/BX/knee raises= 3 rounds + 9 cal
Ski/BX/GHD = 3 rounds + 8 cal
(2rds GHD, 1 reg sit-ups)
Activator
Bike 35
Ski 42
Total 77
WOD
Bike/BJO/T2B = 2 rounds + 14 cal
Ski/BJO/GHD = 2 rounds + 10 BJO
Activator
Bike 44
Ski 37
Total 81
WOD
Bike/BJO/Knee Raises = 3 rounds + 2 cals
Ski/BJO/Bamboo V-Ups = 3 rounds + 1 cals
some super studs in today’s class – great job nooners!! thx breck – fun one today!
numbers I mentioned on the activator need to be switched:
Bike 37
Ski 44
total 81
Activator
Bike- 37
Ski- 38
Total- 75
WOD Rx
1. Bike/T2B= 3 + 15 T2B
2. Ski/GHD = 3+ 5 GHD
Wowza that was soooo much harder than it looked.
Wod. Mod.
Did 7 WFHSPU for the BJ’s on both wods.
V-ups for TTB
Ski/GHD – 3 rounds + 3 cals
Bike/V-Ups – 3 rounds
Activator
Bike- 43
Ski- 47
Total- 90
WOD Rx
1. Bike/T2B= 3 + 6 cals
2. Ski/GHD = 2+15 GHD (6 reps from 3 rounds)
2 minute tests
Ski-46
Bike-42
Total=88
WOD
As Rx’d
Ski/GHD=4+3 Ski Cals (255 reps)
Bike/T2B=3+21 Bike Cals (210 reps)
Last set of 21 T2B in (14-7) with everything else unbroken
Total reps=465
Glad to be able to hop in with a class for this one. Thanks, Breckers!
Ski: 31
Bike: 26
Total: 57 cals
Ski/BJO/SU= 3 Rounds + 13 cal
Bike/BJO/Alt.V-ups= 2 Rounds + 21 BJO
Activator
Ski 45
Bike 43
Total 88 cals
WOD RX
1. Ski GHD – 3+8 cals
2. Bike T2B – 3 rounds even
Wod Rx
Bike/T2B- 3 rounds + 13 cals
Ski/GHD- 3 rounds
Activator 88 total cals
Bike 45
Ski 43
Surviving not thriving. Could’ve used some Dramamine on WOD #1
Activator
Ski 45
Bike 38
Total 83
WOD Rx
Bike WOD 3 + 6 cals
Ski WOD 2 + 47 (5 GHDs) did you know those will smoke your quads?
Probably the most I’ve ever sweat. Sorry 6:30
2 minute tests
Ski-45
Bike-45
Total=90
WOD
As Rx’d
Ski/GHD=3 rounds + 21 cals
Bike/T2B= 2 rounds + 7 BJO
Total reps=364