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)
15 Minute Ascending AMRAP of:
3 Kettlebell Swings 55/35# Rx+70/55# MRX45/25#
3 Goblet Squats
3 Pull-ups
6 Kettlebell Swings
6 Goblet Squats
6 Pull-ups
9 Kettlebell Swings
9 Goblet Squats
9 Pull-ups
12 Kettlebell Swings
12 Goblet Squats
12 Pull-ups
………..continue adding 3 reps to each exercise until time expires.
Strength: EMOM 3R/3L KB snatch
55-55-55-55-70-70-70-80-80-80
WOD Rx’d
Completed 21’s + 5 KB swings
MC CrossFit.
Dead lift power clean sto complex. 135-185
14 min dl hc sto. W 165. And 500 m bike 5 rounds
EMOM
15KB 20DB 25 30 30 30….
WOD
21 with sub ring row modification
EMOM 3 KB snatch each arm
8 rounds-35#
1 round- 53#
1 round- 70# (1 each arm)
WOD Rx +
21 + 8 KB swings
Used strength period to continue warm up (didn’t help)
18s + 19/21 KBS
WOD
20# KB/GHD/Pull-ups
EMOM for 10 mins:
3 KB snatch each arm
5@53#, 3@70#, 2@80#
Wod Rx’d
21+28 (4 GS in round of 24)
WOD MRX 18 + 53
WOD Rx +
15
EMOM for 10 mins:
3 KB snatch each arm
Up to 80#
Wod w/ strict PU
4 KB swings in round if 21
WOD.
Repeated round of 6’s from the start. 55#
9 rounds even.
Strength
up to 60(though it was crossed out and said 55) db
Wod Rx
15+18 kb swings + 1 gb squat. felt good just to move didnt push much pace today
Strength – up to 40# DB on right arm
Wod w/35# KB, squats to the 18” box and ring rows
Through 18 squats
RX 18 full rounds plus 18 KBS