2015 February 20 WOD

Posted: February 20, 2015 in Uncategorized
  • No yoga tomorrow!
  • CFJ Bunco Night! – Saturday, March 7, 2015 – 6:30 PM
    Ladies, make plans to attend our semi-annual bunco night! Bring a dish to share and $5 for the prize pot! We’ll start eating around 6:30 and play til 9:00. BYOB! All CFJ ladies are invited!
Metcon

15-12-9:
Thruster (115/80)
C2B Pull-ups
Immediately into…
15-12-9:
Burpee Box Jump (24/20)
Squat Clean (115/80)

Skill/Strength

EMOMx12:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.

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Comments
  1. Groves says:

    I vote for a CFJ Dudes poker night.

  2. Jennie says:

    I had a lot of fun coaching the 5AM’ers today! See y’all next week!

    Groves, Jesse…I’ll see what I can do 🙂

  3. Lucas Holland says:

    Metcon 17:40rx to many breaks
    C&J
    3×3@145 / 2×3@155 / 2×2@165 / 1×2@175 /1@185 / 1@200 / 1@210

  4. Metcon- 21:41 rx

    C&J strength/skill work

  5. Nicole says:

    Thruster-65#
    Box ring rows
    Box-15″
    Squat clean-65#

    18:53

  6. Rachael says:

    16:09 -rx except the c2b.They were c2b attempts.

  7. stefgatlin says:

    19:07
    Wod 1 – 7:16 – 65# thrusters & C2R with feet on 20″ box
    Wod 2 – Rx

    Strength – worked C&J and correct clean positions…thanks for the coaching Jennie & Megan!!

  8. Kate says:

    16:38
    65#thruster/kipping pull-ups. Set of 9 was ring row
    80# clean/ box jump. Didn’t do squat or burpee- hamstring still acting up

  9. Cara says:

    21:54

    35# Thrusters
    Ring rows

    55# Squat Cleans – dropped all from top
    20″ BBJ – step ups

  10. Brian says:

    Metcon:
    1st Portion – 8:17 (95#, C2B attempts)
    2nd Portion – 13:44 (95#)
    Total – 22:29

    C&J Work: 95/105/115/125/135/145/155

  11. Kent says:

    15-12-9:
    Thrusters 75#/65#/45#
    C2B Pull-ups as box ring rows, jumping pu’s/ rr’s.
    15-12-9:
    Burpee Box Jump -steps on 25″ box
    Squat Clean 63#
    Total: 24:23

    EMOMx12: 2 Clean and Jerks
    45 / 63 / 65/ 75/ 85/ 95 / 105 / 105#

  12. Tim C says:

    Metcon: 23:00
    85# thursters, 24″ box, PU from box, 85# Squat Cleans.
    EMOM: 75/ 85/ 95/ 105/ 135/ 155 all 2 reps each

  13. Boxx says:

    22:38
    95# and kpu’s
    20″ box and 95# power cleans

  14. Jennie says:

    Did the first 15-12-9 before 4:30 class
    8:33 rx’d
    had to redo 2 C2B for no touch in round of 12

    Got through the 15’s of 2nd couplet at 11 something, 11:33 maybe, before people started arriving for class.

  15. Bryce Miller says:

    Metcon 21:15

    15-12-9:
    Thruster 85#
    RR
    Immediately into…
    15-12-9:
    Burpee Box Jump 20″
    Squat Clean 85#

  16. Wilks says:

    23:39 RX
    9:11 after thrusters and C2B
    Additional:
    EMOMx12 145# across – too lazy to change weights

  17. MaryLawson Day says:

    14:26 (I think)
    Sadly bowed out of thrusters to try to spare shoulder
    #80 FS/mix dead hang PU with black band and rings upright pulls
    #80 cleans
    20″

  18. Jesse G says:

    15-12-9:
    Thruster (115/80)
    C2B Pull-ups
    Immediately into…
    15-12-9:
    Burpee Box Jump (24/20)
    Squat Clean (115/80)

    • Jesse G says:

      24:59
      95# Thrusters and squat cleans
      All C2B
      24″ BBJ
      Finished first couplet at 8:34 – completely ran out of gas on the 2nd. Tried to start C&J after some rest, but shoulder and elbow were really aching, so decided to save it for another day.

      15 min mobility for hips and spine pre-wod

  19. Sara M. says:

    Metcon
    15-12-9:
    Thruster (33#)
    Ring Rows
    Immediately into…
    15-12-9:
    Burpee Box Jump (20″prego burpees for pec)
    Squat Clean (55#)

    17:48
    (Splits – 3:47/14:01)

    Getting body back into doing overhead movements & lifting heavier weights again… Can tell my endurance for these has gone down. 😕 But slowly making progress, which is good. 👍

    Back to doing all box jumps tonight… Box love bite from a few weekends ago is all healed up!👍😉

    No Skill/Strength – pec was pretty tired, so did PT mobility stretches during this time for pec and lower back.

  20. Sam says:

    WOD 1: 7:35Rx
    WOD 2: ended at 19:32 with 24″ box jumps bc my only other option was to put a 16″ box on plates and that was just too much work. Back is feeling better and was able to push a little harder.
    Worked up to 155# power clean and jerk; only did one each minute and started at 100#

  21. Bobby says:

    WOD: 6:55 for #1 – total time: 17:51

    C&Js x 10: 140/145/150/155/165/170/175/180/185/185

  22. Matt Z. says:

    12:46
    6:04 for first 15,12,9
    185-240 2xC&J for work not EMOM
    8 touch and go, last 4 in singles

  23. Bob says:

    Metcon:
    1st segment-8:33
    Total-23:14

  24. Shea says:

    18:48 total (7:42 for first part)
    80# thrusters & squat cleans; ring rows with feet on chair & slightly declined for C2b; 20″ BBJumps

    Skill/Strength: EMOM 12: 2 C/J worked from 45# —–>105#

  25. Kim says:

    21-15-9 :/ both metcons. I know right
    55#/21 c2b then rest chin up grip kipping pu
    10:13
    55#SC & 20″ burpee box steps
    24:17
    55#-75# on C&J
    I haven’t felt a 100% today.

  26. Bill B says:

    Metcon
    15-12-9:
    HBBS 105#
    RR
    (5:12)

    15-12-9:
    Burpee Box Step ups 24″
    Power Clean 75#
    (15.46)

    Skill/strength
    65#,67#,75#,77#,85#,87#,95#,97#,105#,107#,115#, 117#, used the 1# instead of the 2.5#

  27. Brett Christensen says:

    Metcon: 6:07/ 19:05 total
    EMOM:
    165 × 2/170 × 2/175 × 1/180 × 1/185 ×1. Called it at that arms were tired, safe than sorry.

  28. Megan says:

    I lost my paper with times

    8:?
    First part 80# thrusters 15 unbroken / 7-5 / 9 unbroken
    Ring pulls to chest with feet on box trying to build strength

    Then got dizzy and blah because I’m stupid and always get 4hrs of sleep on thurs nights cause I like my shows 😒 took several long breaks second part

    20″ all jumps / first rd all ones / 2nd rd. 6-6 / 3-3-3 squat cleans
    Total was 21:???? Not real sure

  29. Ashleigh says:

    1: 3:56 – 25# DB thrusters – all UB (should’ve gone heavier), ring rows
    2: 10:56 rx’d – jumped from where my feet landed after the burpee. didn’t take a step closer to the box.
    total: 14:48

  30. Gerrell says:

    Metcon:
    19:51
    75#
    DB thrusters

  31. jkeel 40/5'9/175ish says:

    Adapted for equipment avaliable.

    45# DB thrusters and 45# DB hang squat cleans Instead of barbell work.

    1st metcon: 5:48
    2nd metcon: 15:34

  32. Barbara Beiter says:

    24:31 (5:54
    Thrusters 15# bar, RR
    Burpee box step 16″ box
    Squat clean 15#
    Worked on mobility

  33. Tanya says:

    done Sunday
    12 min EMOM C & J 63# to 118#. increased by 5# each min. failed a couple times on 118# due to slow elbows R>L and need to be aggressive in second pull.
    played a bit with Handstand progressions

  34. Jess says:

    18:32
    65# thrusters and SC
    Regular pull-ups

    EMOM:
    75×3 85×6 95×3

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