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.
For Time:
21 Chest-to-bar pull-ups
6 Wall walks
18 Chest-to-bar pull-ups
5 Wall walks
15 Chest-to-bar pull-ups
4 Wall walks
12 Chest-to-bar pull-ups
3 Wall walks
9 Chest-to-bar pull-ups
2 Wall walks
6 Chest-to-bar pull-ups
1 Wall walk
3 Chest-to-bar pull-ups
4×400 E3MOM
1:45, 1:35, 1:35, 1:30
6:25 total
WOD: Rx 16:52
Wod RX: 8:29
Activator with 400 meter Row
1- 1:19
2- 1:21
3- 1:23
4- 1:23
E3MOM for 4 rounds:
400 Meter run (exit and enter through access door)
1: 1:37
2: 1:26
3: 1:23
4: 1:20
WOD
As Rx’d
Time: 9:32
Activator with bike 1000m
1:53 1:51 1:50 1:48
WOD 12:48
18 pull-ups
4 wall climbs
15
3
12
3
9
3
9
2
6
2
3
E3MOM: 4 rounds
400m run
1:23
1:21
400m row (lighting)
1:23
1:21
Total time=5:26
Wod Rx’d
12:10
Sub 1k bike for run – average 2:00 ea
WOD Modified
14-12-10-8-6-6-6 jumping pull-ups (some were C2B)
6 walking push ups each round
Time = 12:50
E3MOM for 4 rounds:
400 Meter row
1: 1:22
2: 1:20
3: 1:23
4: 1:27
WOD
As Rx’d
Time: 14:29
Activator 4 x 400m run – all between 1:30 and 1:40
WOD RX 16:28
E3MOM: 4 rounds
1000m Bike
1:20
1:21
1:18
400m row
1:30
WOD RX 19:23
4×400 E3MOM
1:44, 1:35, 1:30, 1:32
6:35 total
WOD: 14:23
Activator with 1000M Bike
All under 1:30 but didn’t write exact times down
Wod Rx
12:08
Activator with 400 meter Row
1- 1:32
2- 1:29
3- 1:27
4- 1:27
WOD Rx’d: 13:35
*Activator with 400 M Runs
Wod RX: 7:35
400m E3MOM
1- 1:12
2- 1:10
3- 1:08
4- 1:06
crrrrrushed the wod – nice!! sandbagged the runs I see though……
Unreal, Chase!! Nice work!
400m run
1:37
1:26
Started raining, went to rower on last two rounds, but didn’t track time
WOD Rx
14:23
All wall walks unbroken with no rest
C2B very broken, I was in survival mode
Metabolic Conditioning
400m runs
1) 1:13
2) 1:12
3) 1:15
4) 1:16
WOD Rx’d*
(2 strict HSPU for every wall walk, wrist)
14:50
Activator
1000m Bike
Sub 1:30 on all
WOD RX
Rd 21 unbroken
Rd 18 12+6
Rd 15 11+4
Rd 12 8+4
Rd 9 6+3
Rd 6 unbroken
Rd 3 unbroken
9:09
4×400 E3MOM
1:30, 1:32, 1:32, 1:32
…these were not fun
WOD – full disclosure – totally goofed on writing down the rep scheme. I did:
18PLU’s/6ww – 15PLU’s/5ww – 12PLU’s/4ww – 9PLU’s/3ww – 6PLU’s/2ww – 3PLU’s/1ww
**totally missing the first set of 21 plu’s – so disqualification for me today
what I did do – i finished in 9:15
thx nicole for an awesome class – great job nooners!
Metabolic Conditioning
400m runs
1) 1:29
2) 1:23
3) 1:25
4) 1:29
WOD RX
18:51 Kipping C2B
400m runs
1:40
1:41
1:39
1:36
WOD Rx
14:36
Abs
E3MOM for 4 rounds:
400 Meter run
1: 1:29
2: 1:20
3: 1:20
4: 1:18
WOD:
W/ Strict Chest to Bar – Reps 14, 12, 10, 8, 6, 4, 2
Time: 13:57
Bike 1000m
1:21
1:22
1:24
1:22
WOD RX
14:59
Runs:
1:27
1:40
1:41
1:48
Wod – Intermediate option
16:56
1km bike 4x
1:43-1:45 on all
Wod RX
Kipping C2B
15:23
Woof
800m bike
1:25
1:25
1:23
1:23
Banded strict C2B
14-12-10-8-6-4-2
Wall walks (as close as possible)
6-5-4-3-2-1
16:48
Did regular strict pull ups for final 2-4 reps through the 10’s
1:18
1:12
1:14
1:16
Wod RX
14:44
Runs
1:27,1:22,1:19,1:17
WOD – RX 16:08
E3MOM for 4 rounds:
400m Row
1:40
1:21
1:20
1:28
For Time
C2B / wall walks
14 / 6
12 / 5
10 / 4
8 / 3
6 / 2
4 / 1
2
16:01