5 rounds for total calories:
On a 2-minute clock
10 Power snatches 115/80# Rx+135/95# MRX 95/65#
10 Over the bar burpees
Max-calorie row in the remaining time
– Rest 2 minutes between each round.
CFJ Holiday Schedule:
Wednesday, December 24th–(Christmas Eve)–6:00am and 9:00am (all other classes canceled)
Thursday, December 25th– (Christmas Day)– CFJ CLOSED
Friday, December 26th–6:00am and 9:00am (all other classes canceled)
Strength: up to 165
WOD Rx’d
80 cals (16-18-16-15-15)
Strength up to 155#
WOD @ 95#
Row cals: 12+13+11+6+3=45
Up to 40 right arm only
1 arm (right) db at 40# and bike
16, 17, 16, 16, 16
Strength: E2MOM Power Snatch 2-2-2-2-2
135/155/175/195/200(1) squat snatch
WOD: 6/3/1/5/5: 20 cals Rx+
Strength all w/45#
WOD w/45#
Sub up-downs for burpees
Cal: 8-7-8-7-7
Strength
115-145-155-165-175×1
Wod rx
16-20-21-17-18
Total 92 cals
Strength up to 145
WOD with 95#
17, 14, 14, 13, 13
Wod. 75#
48 cals (row)
Strength
E2MOM
All TnG
Power Snatch
2@135#
2@155#
2@175#
Squat Snatch
2@185#
1@205# (failed 2nd rep)
WOD
As Rx’d
Unbroken
1: 22
2: 21
3: 19
4: 16
5: 15
Total Calories=93
22/5’5/150
Strength:
125/135/145/155/170 (failed 2nd at 170)
Wod Mrx:
(All snatches unbroken)
(1)15, (2)17, (3)16, (4)17, (5)21
Total: 86cal.
WOD w/ 55# & regular burpees
10/11/13/12/11
Strength
All power snatch
2 reps @80-95-105-115-125
WOD Rx
21
18
17
14
16
Total- 86 cals
Strength: Power Snatch
2@115-115-135-135-145
WOD MRX
Row: 20+16+14+7+11=68
Strength
115,145,155,165,175( only 1)
Wod RX
16,16,15,12,9
Strength
E2MOM
All TnG
Power Snatch
2@115#
2@135#
2@155#
2@175#(2 singles)
2@115
WOD
As Rx’d
Unbroken through 4 rounds (7/1/1/1 round 5)
1: 21
2: 20
3: 17
4: 15
5: 13
Total Calories=86
Strength : skill work
WOD : MRX unbroken
12+13+9+15+13 52 total
Strength
E2MOM
All TnG
Power Snatch
2@135#
2@155#
2@155
2@175
2@185
MRX
1: 19
2: 16
3: 15
4: 14
5: 14
Total Calories=78
Strength – 135,155,155,155,135
WOD scaled to 95#- 14,17,18,19,20