CFJ Holiday Schedule:
Tuesday, December 31 (New Years Eve)–9:00am
Wednesday, January 1 (New Years Day)–8:00am & 9:30am
4 x 4 Minute AMRAP’s
27/21 Calorie Bike/Ski (alternate each AMRAP)
18 Box Jumps 24/20” MRX 20/18”
9 Dumbbell Hang Squat Clean Thrusters 45/30# DB’s Rx+50/35# MRX 40/25#
*Rest 4 minutes between rounds.
*Pick up where you left off of previous AMRAP.
Wod RX: 4 rounds + 38 reps (11 BJs)
Activator/ strength up to 65#
Up to 50#
Worked fairly hard but messed up notating my rounds
Strength: 50-60-65
WOD: 30# DB’s
3 + 33 (6 box jumps into 4th round) 21 short of 4
Strength
50-60-65 -75-80
Wod rx+
5 + 24 cals
WOD
As Rx’d
Started with bike
Rounds=4+21 Calories
Reps=237
Modified think I got 5 rounds
21 cals
18 box step ups
9 goblet squats
EMOM for 5 mins: 1 DB squat clean thruster
45/50/60/65/70
WOD
As Rx’d
Started with ski
Rounds=4+37(10 Box jumps)
Reps=253
Strength
40,50,60,70,80
Wod RX +
4+25 cals
241 reps
Strength: 60/70/75/80
WOD: 4+19 Rx+
EMOM for 5 mins: 1 DB squat clean thruster
Worked up to 70#
WOD
As Rx’d
Started with ski
Rounds=4+45(18 Box jumps)
Reps=261
Strength – 2 reps at 50# and 3 at 60#
Scaled 40# DBS
4 full rounds plus 21 cals
Strength: 50/65/65/80/80
WODRx+: 3+45
WOD
As Rx’d
Started with bike
Rounds= 4+ 18 Calories
Reps=234
Strength up to 80#
Strength: 55/ 65/ 70/ 80
WOD
As Rx’d
Started with ski
4+3
219 reps
Strength
40-45-50-55-60
Wod rx+
Bike- Ski- Bike – Ski
5 + 35 (14 box jumps)
Couldn’t keep up with the cute little box jump bunny next to me (Georgie). Great job 12 class!
Total: 275 reps
EMOM for 5 mins: 1 DB squat clean thruster
45/50/50/50/50
WOD w/ 20″ BJ’s, 30# DB’s, and 27cals
4rds + 13cals
229 reps
fun class today – great job nooners!!
7 mile run
DB squat clean thruster
40-40-45-50-55
Wod rx +
Started with ski
5 + 40 (1 hsc thruster)
Total: 280
Fun push Katie!
101 calories
72 box jumps (20″)
36 thrusters (30 lbs)
Strength: 2 DB SC thrusters
45-50-45-50-50
WOD Rx+
1) 69 reps
2 64 reps
3) 65 reps
4) 60 reps
4 rounds + 42 reps (15 box jumps)
Total reps: 258
Wod W 1 50lb DB Left arm only Ripped right hand
5 Rounds + 46 Reps ( 1 Single Arm HSC Thruster)
Fun Wod
5 min EMOM
2@30
2@35
2@40
2@50
1@55
WOD Rx Ski then bike
4 rounds + 5 DBHSCT
Total reps: 236
Abs
Last workout if 2024
Bike-ski-bike-ski
21 cals
18” box step ups (left leg only)
20# DBs – hang clean & press
4rds + 3 cals
Total reps – 195
Strength – forgotten – 70ish
WOD 4 rounds, + cal +9box jumps