This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
CF Jenks will be CLOSED on Monday, May 26th Memorial Day.
4 Rounds for reps:
1 Minute: V-ups or GHD sit-ups
1 Minute: Russian KB swings 70/55 MRX 55/35#
105-125-135-145-155
RX GHDs 22s KBS 26, 28, 28, 28
Front squat all @65#
WOD w/25#KB
GHD 26/26/27/28 – 107
KBS 24/26/27/32 – 109
Front squats
95-95-115-115-135
70 Swings 55 lbs
53 V ups
Wod RX: 125 reps
60 GHDs
65 KBS
Strength up to 185#
Strength: 5×8
135/185/195/205/225
WOD:
KB: 29/12/15/15: 71
GHD: 15/15/15/18: 63
Total: 134
Strength
185-205-225-245-275(x3)
Wod rx
GHDs: 33/30/25/25 = 113
KB swing: 20/15/12/20 = 67
180 reps total
E4MOM: 5 sets of 8 front squats
8@225
8@225
7@225
8@205
8@205
Wod Rx’d in following order:
Russian KBS: 4×20=80
GHD’s: 4×15=60
Total reps=140
All unbroken
Strength
185-205-225-245-275(x6)
Wod RX w/ GHDs
KBS 20,20,20,20=80
GHD 15,15,15,15=60
Total 140
Strength: 5×8
135/155/175/185/205
WOD:
KB: 22/20/20/22: 84
Sit ups: 22/18/20/18: 78
Total: 162
70# KB
E4MOM: 5 sets of 8 front squats
8@185
8@185
7@185
8@185
8@185
Russian KBS: 4×20=80
GHD’s: =64
Front Squats
E4MOM
5 sets of 8
135/185/205/225/185#
WOD
As Rx’d
GHD: 22-22-16-15=75
KB: 25-25-20-25=95
Total reps=170
E4MOM: 5 sets of 8 front squats
8@225
8@255
7@275
8@295
8@255
Wod:
KB: 16-16-16-16
GHD: 12-12
V-ups: 16-12
*8@275
Front Squats
E4MOM
5 sets of 8
115 (warm-up)/135/155/155/175/175#
WOD
As Rx’d
GHD: 20 each round=80
KB: 15-15-15-20=65
Total reps=145
Strength Front Squats 8 reps E4MOM
105-125-145-165-175
WOD Rx
GHDs – 20-20-20-20
Russian KB- 20-20-20-28
Total- 168
FS
8 x 135#
8 x 155#
8 x 155#
5 x 175#
5 x 175#
—
Wod Rx’d:
V-up: 4 x 20 = 80
Russian KBS: 4 x 20 = 80
Total reps = 160
4 mile run
Home session
Front squats
8@ 105-125-135-145-155
Ghds: 25 x 4
RKBS: 28-30-30-32
Total: 220
WOD as Rx’d
GHD: 20 each round=80
KB: 15-15-15-20=65
Total reps=145
E4MOM: 5 sets of 8 front squats
185,205,225,225,235(6 reps only)
Wod RX – GHD
Every round
15 GHD
20 KB
Front Squat
8@155-165-175-185-200
RKB Swings @70 – 20,20,20,20
MB Sit Ups – 15,15,15,15
Front squat
135-185-205-225-225
WOD RX’d
152 reps
23 KBS per round
15 GHD per round
Back rack lunges 5 sets of 8 @ 55#
WOD w/sit ups & 25# kb
Sit-ups 22-25-27-26
Kbs 25-25-25-25
Total = 200 reps