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)
AMRAP in 7 minutes of:
5 Box Jumps 30/24” MRX 24/20”
3 Hang Cleans 205/135# Rx+225/155# MRX 185/125#
Strength: Hang squat clean
3@ 75, 85, 95
2@ 105, 110
1@ 115, 120, 125, 125, 125
WOD: 20″ box jump, 95#
12 + 2 unbroken
Up to 155
RX 11+5
Wod w/ 185# all hang squat cleans: 5+5 BJs
Activator participated up to 205#
Strength 75/85/95/105/115 for the rest of the rounds
WOD w/ 85# & box step ups 12 rounds
Hang squat clean
225-255-275-275
5 sets @305
Failed 335
30” box jumps
Wod RX+
9 Rounds + 3 Box Jumps
Strength
255 hang squat clean
50” box jump
Wod rx
6 + 5 box jumps
Strength: 185/205/225/245×7
Built to 43 1/2” box jumps
WOD: 6+5 Rx+
Strength 135/155/165/175/185/195/205F/200F/200/205F
Need to work on getting under the bar.
WOD w/ 175 & 30” BJ
Box jump fail the last 30 seconds.
5 rounds completed.
Strength and WOD with Hang Pwr Cleans
Strength
I did 2 reps HPC ea rd/18” step ups
65-65-75-75-85-85-95-95-105-105
WOD w/105#, 18” step ups
7 rds
Strength up to 210# hang squat clean, box j up up to 40.5″
WOD with 185# (MRW)
6 + 5box + 1 hpc
Hang squat clean
225/225/245/245/255/255/265/275/275/285(f)
Up to 41″
Wod Rx+
5+5 box jumps
Strength:
135lb squat clean
30 inch box
WOD:
11 rounds – 95lbs, 20 in box
Strength: 135-205. 225(f). Post tkr.
Wod w 165 and 24” step up. 6plus one step up
Hang Power Clean:
85-105-115-120-125-130-135-140-145-145
WOD@125#
9 + 5 Box Jumps
Strength & Skills
E2MOM for 20 minutes (10 sets)
1 Hang Clean + 2 Box Jumps
135/185/205/225/245/255/225/225/225/225#
WOD
As Rx’d
Unbroken
Rounds=9+5 Box Jumps
Strength/activator:
135/135/135/155 for the rest
24″ BJ’s
WOD w/ 155# HPC and 24″ BJ’s
9rds + 5 BJ’s
love the thursday noon crew! Special shout out to Danielle and Andrew – you guys are killin’ it!! Thx Nicole – you da best!
Strength
All hang squat cleans
Ended at 195#
WOD Rx
12 + 3 box jumps
Great pic, Kennedy!
Strength & Skills
E2MOM for 20 minutes (10 sets)
1 Hang Squat Clean + 2 Box Jumps
135/155/175/185/205/225/225/225/225/205#(2 hang power cleans). Box jumps up to 36”
WOD
As Rx’d
Rounds=8
Hang Clean
Upto 225 / 235(failed)
—
Wod. 185# / 5 GHD’s instead of BJ’s
6 rounds + 5 GHD’s
Hang squat Clean
Up to 255# and 30” box
WOD MRX
9 rds + 4 BJ
Hang squat clean
Up to 245
Box jump 43”
Wod RX
9 rounds
Strength: 10 sets of 2 HSC + 2 Box J
135-135-155-155-165-165-165-175-175
Box Jump up to 40”
WOD w/ 135# HSC/ 30” box
7 rounds
CORBIN:
10 sets of 2 HSC + 2 Box J
65-65-85-85-85-85-85-85-85-85
Box Jump up to 36”
WOD w/ 65# PC/ 30” box
9 round
HPC to 245
Box Jump to 34”
WOD rx – 7 rounds
Strength:
215
box height 30″
Wod
185#
30″
6 rounds even
Hang Squat Clean:
65-85-85-95-95-100-110-110-110-110
WOD@85#
Most squat cleans and a a couple power cleans at the end
6 + 5 Box Jumps