This Saturday, November 16, CFJ will be doing the Hero Workout “CHAD1000X”. The gym will be open from 8:00am to 12:00pm. Come in anytime during those hours to take on this Hero WOD but there will be an official warm-up at 8:30am and the workout will start at 9:00am.
10 Minute AMRAP of:
5 Front Squats 185/125# MRX 155/105#
10 Ring dips or Bar dips
6 reps
Front squats 125 lbs
Green band with the dips
Strength & gymnastics 20 EMOM
Odd: 1 squat clean
95-105-115-125-135-145-145-145-150-155
Even: 2 strict ring with pause
Wod as rxd
Squat clean into all reps, UB
Ring dips UB Until last round 7-3
8 + 5
Wod RX: 6+ 13 reps ( 8 ring dips)
Activator completed at Wod Weight
Strength 1 squat clean & 2 bar dips
85/85/95/95/105/105/115/115/125/125
WOD w/105# & bar dips w/ orange band
6 rounds
EMOM for 20 mins:
Odd: 1 squat clean
Even: 2 strict ring dips
2×1@185
3×1@205
4×1@225(failed first attempt, completed last 4)
Wod Rx’d
6+2 FS’s.
*Squat cleaned into 1st rep on all rounds
*Ring dips
Strength/skill
Power cleans up to 95#
Bar dips with 1” band
WOD modified
10 min AMRAP
6 stationary back rack lunges 55#
10 bar dips red band (1.5”??)
5 rds + 6 lunges
Strength – 135,135 rest @ 155. Work on getting elbows up
WOD – 4 rounds plus 5 front squats plus 4 bar dips. FS at 155#
EMOM for 20 mins:
Odd: 1 squat clean
Even: 2 strict ring dips
225-225-235-245-255-265-275-285-295(f)-295(f)
Wod as rxd
Squat clean into all reps, UB
7 + 7
Great job Alec!
Strength & gymnastics 20 EMOM
Odd: 1 squat clean
55-75-75-85-95-95-95-100-105-105
Even: 2 strict ring with pause green band
Wod
Squat clean into all reps 95#
Ring dips purple and green band
Strength & Gymnastics EMOM 20 Min.
1 Squat Cleans: 95-115-125-135-140-140-140-140-140-140
2 Strict Ring Dips
WOD
5 PC 95#
10 Ring Dips (kipping)
5 + 5 Dips
Strength & gymnastics 20 EMOM
Odd: 1 squat clean
135-155-175-175-175-205-205-205-205-205
Even: 2 strict ring with pause
WOD: Squat Cleans w/155#
Strict ring dips
6+3
Warmed up: 135, 165, 185, 205
185lbs
Band assisted dips
3+1
Strength
Squat Cleans 65/75/85/95/105/115/120/125/130 (PR I think :))
2 Bar Dips – most with no band.
WOD
MRx
Bar Dips with skinny band for 1st 3 1/2 rds. Go up one band for last 1 1/2 rs.
5 rds
Great job on that PR, Monica!!! Awesome stuff!
PR!!!
Strength & Gymnastics
EMOM for 20 minutes
Odd: 1 Squat Clean
85/135/155/175/185/ 195/205/215/225/230#
Even: 2 Strict Ring Dips
WOD
As Rx’d
With kipping ring dips and everything unbroken
Rounds=6+5 Front Squats (95 Reps)
Activator:
1 Squat Cleans – up to 145#
WOD w/ 115# and kip bar dips
4 + 6 bar dips
*once my dips went, I was toast….
great job nooners – thx breck!
Activator
SC up to 145
2 strict ring dips
Wod RX
Strict ring dips
5+ 9 (4 ring dips)
EMOM for 20 mins:
Odd: 1 squat clean
Even: 2 strict ring dips
1×1@135
3×1@185
6×1@205
Wod Rx’d
6 rounds
UB Strict bar dips on all round but round 6
Activator
225# for all
2 RMU
WOD RX
Strict ring dips
8+7
Activator
0-5 @225 6-10 @235
2 strict bar dips
WOD as Rx’d
Kipping bar dips
6+3 dips
Strength
SC
135-145-155-165-175-185-195-205-215-215-225
10×1 Ring MU
WOD rx – 5 rounds
EMOM for 20 mins:
Odd: 1 squat clean
Even: 2 strict ring dips
135-155
3×1@ 185
3×1@ 205
225-225
—
WOD. 155#/strict ring dips
6 rnds + 3 FS
EMOM for 20 mins:
Odd: 1 squat clean
Even: 2 strict ring dips
135-155
3×1@ 185
3×1@ 205
225 (Failed) – 225
WOD RX (strict Ring Dips)
7 rds
Strength & Gymnastics
EMOM for 20 minutes
Odd: 1 Squat Clean
155/185/205/225/235/245/255/245(f)/225/225#
Even: 2 Strict Ring Dips
WOD
As Rx’d
With kipping ring dips
Rounds=7+6 dips (116 Reps)
Squat Clean
2 sets @255
2 sets @285
6 sets @315
First three rounds as RX’d then switched to 10 bar facing burpees instead of dips due to shoulder pain
8 Rounds + 1 FS
Activator:
up to 195
strict bar dips
Wod
155
strict bar dips
4+4 dips
Strength & Gymnastics
EMOM for 20 minutes
Odd: 1 Squat Clean
95/115/135/140/155/155/155/155/155/155#
Even: 2 Strict Bar Dips
WOD
10 Minute AMRAP of:
5 Front Squats 135#
10 Bar dips. Lots of breaking towards the end.