CFJ Holiday Schedule:
Tuesday, December 24th–(Christmas Eve)–8:00am and 9:30am (all other classes canceled)
Wednesday, December 25th– (Christmas Day)– CFJ CLOSED
Thursday, December 26th–8:00am and 9:30am (all other classes canceled)
3 Rounds for time of:
200 Meter Double DB or KB Farmers Carry
30 Push-ups
4 Rope Climbs
*Athletes choice on load for farmers carry.
Wod RX with 50# DBs : 15:04
Activator completed @ 70# KB
30, 35, 40
WOD with 35 and 12 strict Pull ups(mostly) 18:12
Warm up
53-70-70
WOD:
53# Kb’s
2 rope climbs @ 12’
21:00
Strength
50-65-65
Wod rx
53# kb
19:58
Strength 25#
WOD 19:07 modified
200m farmers carry w/ 25# DB (unbroken)
30 push-ups 10/5/5/5/5
2 rope climbs
E4MOM: 3 sets of following complex w/KB’s (53/70/70)
7 KB DL’s
50’ farmers carry
7KB DL’s
50’ farmers carry
7 KB DL’s
Wod Rx’d w/53# KB’s
19:15
Strength 55#/75#/75#
WOD w/ 35# KB & 2 rope climbs (strength destroyed my grip)
19:04
Warmup with 20’s
WOD w/20’s, bar/rack pushups, 10’ rope
14:19
Strength: 75/90/96
WOD: CAP
Suitcase carry 65#
Worked strict role climbs and foot placement
Warm up complex with 75#, 90#, 90# dumbells
WOD RX with 55# KB
16:46
Activator: Completed
2 rounds w/ 53# KB’s
1 round w/ 50# DB’s
WOD Rx’d w/ 50# DB’s
15:16
E4MOM: 3 sets w/KB’s (35/45/45)
7 KB DL’s
50’ farmers carry
7KB DL’s
50’ farmers carry
7 KB DL’s
Wod Rx (45#KB’s)
19:46
Activator:
All at 53#
Wod Rx w/ 50# DB
Capped at 30/30 pushups in 3rd round.
Complex E4MOM: 3 sets with DB’s: 20-25-35
WOD
200M 15# DB
30 Push-ups
2 Legless Rope Climbs 12”
14:41
E4MOM: 3 sets of following complex w/KB’s 70-70-96
7 KB DL’s
50’ farmers carry
7KB DL’s
50’ farmers carry
7 KB DL’s
Wod RX’d w/55lb KB’s
14:24
53lb*
Wod.
53# KBells and subbed 16 strict Pull-ups for the RC’s
17:22
Activator w/ 40# db’s
WOD
40# db’s
30 Push-ups
4 Rope Climbs (10′ – 12′)
16:24
Fun noon class!! Great job nooners – thx breck!
Complex E4MOM: 3 sets with DB’s all @ 50#
WOD w/ 50# DB
16:36
Wod.
53# KBells and subbed 12 strict Pull-ups for the RC’s
14:14
Strength up to 70#
WOD w/ 50# DBs
3 strict L-Sit Pull-Ups per rope climb
15:58
Strength completed w/50# DBs
E4MOM
3 sets of:
7 KB Deadlifts
50’ Farmers carry
7 KB Deadlifts
50’ Farmers carry
7 KB Deadlifts
53/70/96# KB’s
WOD
With 53# KB’s
All push-ups in sets of 20-10
Time: 14:11
Completed strength w/kettle bells
35-53-62
WOD w/ 35# KBs and 2 10’ legless rope climbs
17:19
Farmer carries: UB/ 2 drops/ 2 drops
Push-ups all 5 at a time to 30
Abs w/ Vineet! Thanks for joining me!
Complex : 53/62/70 kbs
wod
35# dbs
30 push ups
3 rc(12′)
19:06
Strength – 30,35,45
WOD- RX with 35# each DB. 18:30. Took last 4 rope climbs very slow as I was losing my grip