2015 November 16 WOD

Posted: November 16, 2015 in Uncategorized

Save the date! Our CFJ Christmas party is Saturday, December 19th after the 10:30 WOD!

Strength

15 minutes to work on your Jerk. If the honest answer to “Is it good enough?” is “Yes.” then increase weight. If not, don’t.

Metcon

In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95)
6 Shoulder to Overhead (135/95)
9 Push-Ups

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Comments
  1. Nickhayes says:

    Prewod 2k row 10:23/106c

    6 rounds @ 95#
    Total time 10:29

    Postwod 3k row 13:39/176c

    Seth
    Prewod 2k row

    95/115×2/135×4
    Total time 10:29

    Postwod 1.5 mile

  2. Kent says:

    Strength: 95/125/145/155 – PR!

    Metcon: 14:11 with Tim

    PC: 95# x 3 rds / 75# x 4 rds
    s-t-o: 95 x 3 rds / 75# x 4 rds
    9 push-ups

  3. jks says:

    PJ work 3x each weight 45/75/95/115/125/135/145/150f
    Metcon w Coach T… 105# rnds 1-4 / 95# rnds 5-7
    almost 15 minutes to complete … PUs were killers in late rnds

  4. Groves says:

    Hit 225 on my Jerk.

    Metcon: 12:35 with Bryon T.
    RX, all barbell movements unbroken, push ups went FAST!!

  5. Jay says:

    Strength 205# I ran out of time

    Metcon
    17:02 with big Monte
    RX’d All barbell unbroken

  6. Rob H. says:

    6’1″/36/193
    PC 95#
    STO 65#
    12:42
    Form :/

  7. Justin Harrison says:

    Team Harrison- 10:43 Rx (135/95)

  8. Dave says:

    Strength 95-165
    Partner Calli. 13:50

  9. Gary C says:

    Jerk new pr 175#, 10# increase. Partner 105# time 14:23

  10. Bobby says:

    Split jerk: 135/185/225/245/265 matched PR – felt so good today – had more in the tank I think, but ran out of time.

    WOD: 8:49 w/ Glenn – 135# bar – dropped bar twice from over head – push-ups sucked for me – first 5 rounds were pretty good but last two rounds I barely could get off the floor. Went to roll ups for most of them. I will be doing push-ups daily for the rest of the year to improve that weakness.

  11. Mark G says:

    All scaled for shoulder

    Strength
    Split jerk with 75#
    Did hamstring work on GHD

    METCON
    8:23
    125# cleans
    35# DB S2O right shoulder only
    PU

  12. Jennie says:

    Before 430 with Jayson, Metcon only

    3 rounds of 95#, 4 at 85#
    4 rounds of Push-Ups were legit, no quad touching the floor, 3 rounds were roll ups. The last round I couldn’t even make myself roll up hardly. Triceps were jacked. Weird WOD.

    9:55

    • jkeel 41/5'9/175ish says:

      Rxd
      All rounds unbroken.

      Did the strength with the 430 class after the metcon and worked up to 245#.

      Did 1 round of the metcon in the 530 to see how fast. 20 sec.

      Did squat clean and jerk work with Tyler and some GHD hamstring work on my own.

  13. Yin Blake says:

    Strength- worked up to 205# faimed at 215#

    Metcon- with Mike he killed it I didn’t. 13:55 rxish

  14. Haley Milligan says:

    Jerk 85# PR

    With Lisa 16:09 55#

  15. Lucas Holland says:

    Split jerk worked up to 245#
    Metcon w/ D.J. – 8:18rx

  16. MaryLawson Day says:

    Strength
    Worked form and went light (highest was #105, I think)

    Metcon
    11:19 @ 85#
    Partnered with Cara

  17. Kim says:

    @home
    No strength
    Metcon:
    11:33 solo– rested @15-20sec b/t rds
    83#/88#/93#×5rds
    20#DB S2OH
    worked hard on perfect pushups

  18. Matt Z. says:

    To 275 in allotted time; technique improving
    8:39 with Adam
    I need to do more push-ups

  19. Joy says:

    Jerk: 80#

    Metcon with Heather: 16:25
    Power clean: 3 rounds @ 70#, 4 rounds @ 65#
    Shoulder to overhead: Push Press 3 rounds @ 70#, 2 rounds @ 65#, 2 @ 55#
    push ups: really trying for strict, getting better but still wearing me down

  20. Cara says:

    11:19 w/Mary Lawson

    She did 85#, I did 75#. All lifts unbroken for both of us.

    Great job!

  21. Shea says:

    @home
    115# PJ
    15:45 w/95#

  22. Megan says:

    Worked up to 155# tan out of time focusing on form and speed pushing under the bar . Felt better and easier .

    15:30 @ 95# with Harry !
    All my barbell movements unbroken each rd with push jerks . Push-ups were SAS every rd

    Felt the pump 😁

  23. acorn says:

    Strength: worked up to 63 lbs on Jerk

    Met con: 12:40 with Tony.
    I did 43 lbs on Power Clean and Jerk

  24. Marcia Jo says:

    Strength: 125#, failed at 140# but I think I could’ve gotten it with a little more time… (135 is my pr)

    Metcon: 16:27 with Ash
    85#

  25. Adam says:

    Strength: 235lb Jerk
    Metcon: 8:39 with Matt Z

  26. Brett Christensen says:

    @ Home
    E2MOM for 20 min:
    8 burpees
    3 Squat Cleans @ 225
    I had about :30 rest ea. time.

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