2016 December 6 WOD

Posted: December 6, 2016 in Uncategorized
Metcon

Hero: “Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile
Compare to August 8, 2013

Tabata Tuesday

4 rounds each, then rotate:
Double Unders
Weighted Sit-ups
Bottom Hold Squats (squat for 20 seconds, hold bottom for 10 sec “rest”)
Flutter Kicks

2016 December 5 WOD

Posted: December 5, 2016 in Uncategorized
Test

25 minutes to test 1 rep max Front Squat

Compare to June 16, 2016

Extra

7-6-5-4-3-2-1
Deadlift (405/285)
Muscle-ups

Open today for one WOD at 3!

Posted: December 4, 2016 in Uncategorized

I’ll be opening up the gym today for one WOD at 3:00 to make up for having to close yesterday for the competition.

No Classes Today!

Posted: December 3, 2016 in Uncategorized

Today is our Holiday Hustle Competition, there will be no classes.

I will open up tomorrow at 3:00 for one WOD to make up for closing today. Hope to see you there!

2016 December 2 WOD

Posted: December 2, 2016 in Uncategorized

Please remember we will not have regular classes tomorrow. We will be hosting our Holiday Hustle competition. Come by and support your CFJ friends if you have time. I could use a few extra helping hands to change weights, count reps, etc…if you’re able, let me know! I posted some specific times needs on last night’s post.

Squats

20 minutes to complete Front Squats
1×3@82%
1@88%
1×3@82%
1@90%
1×3@82%
1@93%

Metcon

EMOM x 24
Minute 1: Row (20/16)
Minute 2: Bike (16/12)
Minute 3: Burpee (15/12)
Minute 4: Rest

Holiday Hustle Judges!

Posted: December 1, 2016 in Uncategorized

Hey guys! Practically just a few more hours and it’s on!

I have nearly our entire judging schedule taken care of but I really help with judging at the following times:

8:40 for 20 minutes
10:00 for 40 minutes
10:20 for 20 minutes

If you’ve not already committed to helping me and are able to help at any of these times, please let me know!

2016 December 1 WOD

Posted: December 1, 2016 in Uncategorized
Metcon

AMRAP 4
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
– Rest 4:00 –
AMRAP 4
“Diane”
21-15-9
Deadlifts (225/155)
Handstand Push-ups
– Rest 4:00 –
AMRAP 4:
“Grace”
30 Clean & Jerks (135/95)

Compare to Fran, Diane, Grace

2016 November 30 WOD

Posted: November 30, 2016 in Uncategorized
Strength

20 minutes to complete Snatches:
1×4 @ 60%
1×4 @ 70%
1×4 @ 75%
2×4 @ 80%

Metcon

“Nasty Girls”
3 RFT:
50 Air Squats
7 Muscle ups
10 Hang Power Cleans (135/95)
Compare to April 13, 2015

2016 November 29 WOD

Posted: November 29, 2016 in Uncategorized
Metcon

6 rounds, go every 4 minutes:
Run 400 meters
12 Burpee Box Jump Overs (24/20)
Compare to May 4, 2016

Tabata Tuesday

4 @ each station, then rotate:
Side to Side
V-ups
Hollow Holds/Rocks
Popcorn

2016 November 28 WOD

Posted: November 28, 2016 in Uncategorized
Test

25 minutes to find 1 rep max Back Squat

Compare to September 22, 2016

Skills

EMOMx10
Odd: 6-10 Handstand Push-ups
Even: 40 Double Unders
Compare to July 6, 2016