20 Minutes of:
Even Min: Max calories row
Odd Min: 100 Meter farmers carry
*Athletes choice on farmers carry load
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.
Hang squat clean
135-135-155-175-185-190-195
WOD:
4 – 50’ sections w/ (2) 50# DB’s
156 cals on rower
HSC
135-145-165-175-185-195-205
—
Wod.
119 cals
40# DB’s — 3 rnds-100m (6 down/backs) // 7 rnds-66m (4 down/backs)
HSC
95-105-115-115-120-125-125
Wod: 139 cals (rollover)
35# dbs – 4 rounds 100m, 3 rounds 66m then had to drop to 25#s for last 3 rounds
HSC 155, 175, 185, 195(f), 175, 185, 195
WOD 3 with 60# DB, 7 with 70# DB
cruised row, machine reset when changing DB.
155, 175, 195(f), 175, 185, 190, 195
last 4 with Josh
Strength
Hang Squat Clean
E1:30MOM
185-205-215-225-235-245(failed)
WOD
With 70# KB’s
Odd Min: Farmers carry 224′ (in 56′ sections)=66 Meters (1st round did 100 meters)
Even Min: Row for calories=152
Hang squat clean
115-135-135-145-155-160-165
Wod as rxd
With 55# KB’s
Odd: Indoor farmers carry 66m (took 45s)
Even: Row for cals= 170 total
Strength
Hang Squat Clean
E1:30MOM
185-205-205-225-225-245
WOD
With 50# DB’s
Odd Min: Farmers carry 224′ (in 56′ sections)=66 Meters
Even Min: Row for calories=13-15 cals each time. Used various rowers.
HSC: 165-185-205-225-245-265-285#
WOD: 110 total cals
Carries: All with one KB 70#
Suitcase carry/SA OH carry/SA Front Rack Carry
Strength
Hang Squat Clean
E1:30MOM
135-165-185-185-205-205-225
WOD
With 70# KB’s
Odd Min: Farmers carry 224′ (in 56′ sections)=66 Meters(all unbroken)
Even Min: Row for calories=163
Hang power clean 1 ea @ 65-75-80-85-90-95-100
WOD w/20’s
4 down & backs ea rd
98 cals total
WOD
With 70# KB’s
Odd Min: Farmers carry 224′ (in 56′ sections)=66 Meters
Even Min: Row for calories=146
Strength
Up to 255#
Strength
Hang Squat Clean
E1:30MOM
135-165-185-185-205-205-225(f)
WOD
With 70# KB’s
Odd Min: Farmers carry 224′ (in 56′ sections)=66 Meters(all unbroken)
Even Min: Row for calories=111
Strength
Squat clean
105-175#
One hang squat clean at 175#
WOD w/25# DB farmers carry
Total cals: 159
156 cals
22 – 5’5 – (147lbs – today)
Strength: Hang Squat Clean
Warm-up: 95, 135, 155
185
195
205
225
235
245 (PR from the Hang)
255 (F×2) – (got it to the shoulder twice but wouldn’t commit under the bar)
Ran out of time for the WOD
Congrats on the PR my man!