5 Rounds for time of:
12 Overhead Squats 115/80# MRX 95/65#
4 Ring Muscle ups Rx+6 RMU’s MRX 8 pull-ups & 8 dips
Memorial Day Weekend Schedule, Murph Challenge & Coach Celebration
This Saturday, CFJ will host the annual Murph Challenge with a modified morning schedule. We will offer one class at 9:00 AM to allow all athletes ample time to complete this Hero WOD. Please note that the 8:00 AM class and Open Gym have been canceled for the day.
Following the Murph Challenge, we invite everyone to stay for a brunch and celebration honoring two of our longtime coaches, Dan and Shannon, as they retire from coaching at the end of May. Join us as we celebrate their dedication, leadership, and the incredible impact they have made on our community over the years.
We encourage everyone to bring a brunch dish to share, along with any beverages they would like to enjoy during the celebration.
We look forward to spending the morning with all of you!
Holiday Closure Notice
CF Jenks will be CLOSED on Monday, May 26, in observance of Memorial Day.
OHS 4×8
55/60/55/55 wrist not feeling it
WOD scaled
55#, 5 strict pull-ups/8dips
12:24
Strength -95
WOD @95, BMU- 14:03
Strength:
115-135-135-135(f-6)
WOD
OHS @ 115 rd 1, down to 95 for remainder
8 strict pull-ups + 8 strict ring dips
14:54
Strength: 75-95-95-115
WOD @ 95#
Pull ups & dips 8/8
14:57
Strength:
OHS 4×8 reps
75-85-95-105
WOD w/80#
Rds 1-3: 2 ring MU
Rds 4&5: 4 strict pull-ups
Time- 8:33
Back squat strength after
2x 155
2x 165
4 sets of 6 reps at 185#
E3MOM: 4 sets of 8 OHS from the floor
Squat snatch into first rep
8@95
8@115
8@135
8@155
Wod Rx’d
11:14
*OHS ub except for very last rep round 5
After Wod: back squats with Such
4×6@245
STRENGTH: 4×8 OHS
135-165-185-205#
WOD: 16:32 Rx
Back Squat w/ Mr. & Mrs. Butterfield
4×6 @ 245#
OHS
@95#
—
Wod. 75# / some RMU’s, some S-PU+S-RD combos
14:48
Strength
135,165,190
Wod RX
10:00
Back Squat
8-8-8-8
225-275-275-275
Wod w/ 2 RMU & 185# Back squat
14:24
8:00am
5 Rounds for time of:
6 Sandbag cleans@165#
50′ Handstand walk (25′ sections)
*Sandbag split open with 4 reps to go so used 120# sandbag to finish.
Handstand walks were unbroken in 25′ sections
Time: 17:37
9:30am
Strength
OHS (from the rack)
All sets of 8
E3MOM
135-165-175-185#
WOD
Rx+
Was unbroken until last set of ring MU’s (5-1)
Time: 10:22
22 – 5’5 – 150lbs
Strength
OHS (from the rack)
All sets of 8
E3MOM
135-145-165-185#
WOD Rx:
Only 2 rounds through 3:50 UB
(Bad headache in round 3 so I stopped)
Strength
OHS (from the rack)
All sets of 8
E3MOM
165-185-205-225@6 (failed at the top on 7)
WOD with 115
8 pull ups 6 dips
14:33