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

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Comments
  1. jks says:

    FS 167/177/167/182/167/187
    Metcon Row 13/13/12/12/12/12
    Bike 10/?/9/6/7/8
    Burpees 8 all rnds

  2. Kent says:

    FS 125×3 / 155 / 135×3 / 165/ 145 x 3 / 175 (177 is 93%)

    Metcon Row 14-19 cal per round
    Bike 7-8 cal per round
    Burpees approx 10 each rd

    Extra – ran the loop x 2.

    It’s Friday!

  3. Mark Goff says:

    At home ran 3 miles with 20# vest.
    Avg 10’22” pace for total of 31:08.

  4. Brett Christensen says:

    1.) FS: 285 × 3/305 × 1/285 × 3/315 × 1 took my time with these today. I wasn’t too worried about getting through it.
    2.) EMOM:
    Row: 20s across
    Bike: 16/14/12/10/10/10
    Burpees: 15s across

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