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 Rounds for time:
30 Double-unders
3 Deadlifts 315/205#
*Deadlifts should be done unbroken or decrease load.
Home session
16EMOM
Odd: DL 155-175-205-215-225-235-245-255
Even: 50 dubs every round
Wod as rxd
6:49
Clipped a lot of dubs, maybe burnout after the 400 in activator 🙂
Activator
5 GHD
1 DL @
125/135/145/155/165/175/195/205
WOD 8:24
10 GHD
3 DL @155#
Wod RX: 5:53
Activator completed up to Wod weight 315# with 30 doubles every round.
Strength – built up to 345. Failed on 345 during the second attempt.
Wod – 10:54
30 singles
65 lbs dl – injury prevention
Activator:
20 dubs
Deadlift: 115-135-155-165-175-185-195-205
WOD: 30 dubs 155# DL
10:53
Odd: 6@225 / 4@255
Even: 10 push-ups
—
Wod. Intermediate. 4 Ski cals for dubs
7:17
Activator
DL: 1@ 225, 1@275, 8@315
Dubs: 30 per minute
Wod as rx’d
6:25
Activator w/20 single unders
DL 105-135-165-185-205-205-205-205
WOD w/165#, 30 singles
7:02
16EMOM
Odd: DL 315-345-375-405-425-445-465-485(f)
Even: a couple DU
Wod
30 SU & 315# DL
7:32
Strength & Skills
EMOM for 16 minutes:
Odd: 1 Deadlift@135#-225# and 6 sets@315#
Even: 30 DU’s
WOD
As Rx’d
Time: 10:26
265-375-405
5 sets @435
Wod RX’d
5:38
Impressive Chad!
Deadlift: 225-355
WOD w/225 and 20 singles. 8:05
Odd: 1 DL – up to 255#
Even: 25 DU’s
—
Wod: 225# DL w/ 30 DU’s
7:09
fun class – thx nicole – great job nooners!!
Home session
16EMOM
Odd: DL all at 235#
Even: 5-10 dubs every round
Wod rxd
6:08
Oops- not a Home Session, did WOD at CFJ- that’s what I get for copy and pasting 🙂
Strength & Skills
Odd – built up to 275
Even – 20 Dubs
Wod w/ 275
6:59
EMOM for 16 mins:
Odd: 1 DL
Even: 20 DU’s
315/315/335/335/4×1@275
Wod w/275# and 30 DU’s
6:51
Strength/Skills
DL: 225-255-285-315-345-375-375
Dubs: 30 all rounds
WOD Rx’d
10:55
Strength & Skills
EMOM for 16 minutes:
Odd: 1 Deadlift: 135-145-165-185-195-200-205-220
Even: 5 DU’s
WOD
30 DU’s
3 Deadlift 125#
Time: 6:44
WOD with 155#
7:39
Strength & Skills
EMOM for 16 minutes:
Odd: 1 Deadlift@315-275
Even: 20 DU’s
WOD
As Rx’d
Time: 7:13
DL singles to 315
WOD w/ 275
-6:57
Odds: DL 3@ 155 to 225#
Even: 5 cal on bike
Wod 10 rounds
6 bike cals
3 DL @ 205#
9:15
Strength & Skills
EMOM for 16 minutes:
Odd: 1 Deadlift @ 135, 155, 185, 205, 225, 245, 255, 265
Even: 30 DU’s
WOD
30 DU
225# DL
Time: 12:00
Activator
225,225,245,245,265,265,285,285
30 dubs each time
WOD – RX 13:11. Probably should have done less dubs in the activator. I couldn’t get them going during the WOD. No sets were unbroken