"PRESS BALLS PUSH"

3 rounds of the following:
- shoulder press, 1 rep
- push press, 2 reps
- push jerks, 3 reps

then

50-35-20 reps of the following for time:
- wall ball shots
- push ups

Jesse - 10:47
Cavanaugh - 13:23
Brad - 12:24
Swaygo - 8:20!
Ryan - 10:20
Zach - 8:20!
Will - 24:28
Teresa - 13:58
Kibbee - 21:49

"DOWN ON THE FARM"

4 rounds of:

400m Farmer's Carry

Full rest between rounds.  Post times for score.

Ryan 1:58/2:09/2:16/2:11

Zach 2:04/2:25/3:06/3:15

Whit 2:18/2:31/2:28/2:43

Brad 2:36/3:01/3:04/3:51

Whitney 3:06/3:48/4:32/4:03

"GRACE"

30 reps of 135lb clean & jerk for time

Chris R - 4:22 rx'd

"CINDY"

As many rounds as possible for 20 mins of the following:

5 pull ups

10 push ups

15 squats

Brad 11 rounds

Whitney 14 rounds (jumping pull ups)

Chris R 27 rounds

Bill 10 rounds

Zach 22 rounds

Swaygo 21 rounds

Jesse 20 rounds

"MAJOR GERALD STANLEDGE"

3 rounds for time of the following:

400m run
KB swings, 21 reps
HSPU, 12 reps
(modify as necessary...although one should strive to do WODs as prescribed)

Zach 10:37
Steve 10:32
Tom 10:51
Cory 12:30
Bull 10:49
Jon 10:42
Rod 11:49
Dean 11:43
Joe 11:15
Stan 11:55
Derek 11:11

CFJ welcomes Derek, Gerald, Stan & 'Ledge' to the mix.

"LAUREN"

5 rounds of the following for time:

OHS, 18 reps
Ring Dips, 15 reps
Box Jumps, 12 reps

Cavanaugh 22:08 45lb OHS
Swaygo 21:07 65lb OHS
Whit 20:24 75lb OHS
Brad 19:59 75lb OHS
Zach 19:33 95lb OHS
Will 23:01 45lb OHS
Whitney 20:31 30lb OHS
Lauren 21:52 30lb OHS
Bill 16:40 30lb OHS
Teresa 12:37 30lb OHS
Becky 12:26 30lb OHS (mod reps to 15-12-9)

CFJ welcomes Lauren Baker to the mix!

"TABATA BOOMBATA"

8 intervals of 20 seconds of work followed by 10 seconds of rest of the following:

Pull Ups
Box Jumps
Sit Ups
Elevated Push Ups
Dead Hang from Bar
Bottom to Bottom Squats

Add all reps from intervals for score.

Steve - 388
Swaygo - 400
Pat - 378
Matt - 307 (jumping pull ups)
Tom - 453
Whit - 338
Becky - 328 (jumping pull ups)

"WALK IT OUT"

For time:

400m walking lunge with 45lb bar where every 3rd lunge is an overhead press. Rest position is any position where bar is not touching ground. Penalty for bar touching ground is lean and rest position and held until you continue lunging again.

"TABATA FIGHT GONE BAD"

8 intervals of each exercise below (20 seconds of work followed immediately by 10 seconds of rest equates to 1 interval).  After 8 intervals, rotate to the next exercise.  No rest between exercises.  Calculate total number of reps for score (calories burned for the rower).

- Wall ball shots

- Sumo deadlift high-pulls

- Box jumps

- Push press

- Rower

Group 1

David 174

Juju 235

Cory 274

Amber 336

Becky 212

Group 2

Art 255

Whit 312

Jon 284

Swaygo 335

Group 3

Bobby 253

Cavanaugh 276

Zach 380

"NANCY"

4 rounds for time of the following:

400m run

Overhead squats 95lbs, 15 reps

Chris R 15:17

Faith (65lbs) 19:19

Meghan (65lbs) 21:38

"RON DEDSWING"

4 rounds of the following for time:

(Men)

400m run

Deadlift bodyweight, 12 reps

KB swing, 21 reps

(Women)

400m run

Deadlift bodyweight, 9 reps

KB swing, 15 reps

Cory (95lb DL/15lb swing) 13:24

Whit (36lb KB) 15:56

Whitney (95lb DL/15lb swing) 16:16

Becky (135-115lb DL/15lb swing) 16:17

Jesse (36lb KB) 17:51

Bill (135lb DL/36lb KB) 18:15

Ryan (500m row/53lb KB) 20:37

Brad (36lb KB) 20:52

Will (36lb KB) 26:55

"MILLER TIME"

5 rounds of the following for time:

3 weighted pull-ups, 45lbs

6 strict pull-ups

9 kipping pull-ups

Mike - 8:52

Chris R - 8:57

Derek - 14:08

"J.T."

21-15-9 of the following for time:

Handstand Push Ups
Ring Dips
Push Ups

In honor of Special Warfare Operator (SEAL) 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

"SYSTEM OVERLOAD"

5 rounds where each round starts every 2 minutes until they run together, for time:

45lb jumping squats, 21 reps
20lb ball squats, 15 reps
Box jumps, 9 reps
Sprawls, 6 reps

Chris R 10:47
Bobby 12:51
Whit 13:05
Zach 13:52
Chris C 14:10
Cory 15:29
Teresa 15:54
Whitney 16:21
Brad 16:35
Derek 17:02

Brad catching air

The girls loving it
Zach burning up
Whit touch and go
Bobby feelin' like jello

"CHAOS"

3 rounds for time:
- 500m row
- Bodyweight deadlift, 21 reps
- Box jumps, 12 reps

Pat 16:07
Steve 16:19
Matt 15:32

'BENCH/DEAD 1RM'
Brad 266/315
Whitney 75/105
Meghan 105 bench
Jon 200/310
Chris R 250/325
Will 200/345
Colleen 75/135

Pat rowing

Steve standing tall
Matt extending...
...and landing

"MOLASSES"

15-12-9 of the following:
Ring push ups
Ring dips
Rope climb (3-2-1)
Wall balls

then

21-15-9 of the following:
Rower (calories vice reps)
Back extensions
Abmat sit-ups
Ball slams

then

30-20-10 of the following:
Heavy jump rope
Box jumps
Dumbbell thrusters
Burpees

"JUMP AROUND"

5 rounds of the following for time:

Turkish get ups, 5 each arm
Frog hops, 30ft
Bear crawl, 30ft
Flying burpees, 50ft

Cavanaugh, 20lb dumbbell 18:01
Whit, 36lb KB 19:12
Tom, 36lb KB 15:29
Jesse, 15lb dumbbell 18:16
Jon, 25lb dumbbell 16:14
Tim, 15lb dumbbell 21:38
Kib, 15lb dumbbell 21:38
Swaygo, 20lb dumbbell 16:28
Meghan, 15lb dumbbell 28:19
Cory, 5lb dumbbell 18:46
Colleen, 5lb dumbbell 21:04

"2 MINUTE DEFENSE"

1 Power clean, 135lbs
3 Hang squat cleans, 135lbs
2 Push jerks, 135lbs
200ft run

Do the above 5 times around. That completes one round. Rest 2 minutes then repeat for the 2nd round. Post time for score.

Chris R - 9:45
Zach - 9:48
Mike - 10:01
Alan - 10:21

"NOTHING BUT BELLS"

3 minute KB complex:

- KB swing, 30 secs

- push ups, 30 secs

- SDLHP, 30 secs

- pledge push ups, 30 secs

- alternating snatch, 30 secs

- yoga push ups, 30 secs

3 rounds for time:

Suitcase d-lifts, 10ea arm total of 20

Dumbbell snatch, 8ea arm total of 16

Dumbbell get-ups, 4ea arm

Brad - 10:24, 35lb dumbbell

Derek - 11:38 40lb dumbbell

Zach - 11:12, 45lb dumbbell

Kyle - 10:55, 50lb dumbbell

Chris R - 11:33, 45lb dumbbell

Zach statue of liberty

Chris having trouble gettin' it up

Kyle down for the count

"PUSH YOUR BALLS"

50-40-30-20-10 for time of the following:

Wall Balls, 20lb
Push ups

Brad - 22:18 rx'd
Tom - 12:53 rx'd
Whitney - 18:51 (sub wall ball w/ jump squats)
Kyle - 13:21 rx'd
Teresa - 22:07 (8lb ball)
Whit - 11:42 rx'd
Colleen - 17:46 (6lb ball / modified push ups)

TABATA DEADLIFTS
Mike - 225lbs, 68 total reps
Meghan - 135lbs, 53 total reps

"4 BARS OF DEAF...HUH?"

10-9-8-7-6-5-4-3-2-1

of the following for time:

Bench - 135lbs

Deadlift - 225lbs

Power clean - 115lbs

Push press - 75lbs

Brad - 22:20 rx'd

Zach - 22:07 rx'd

Chris R - 20:35 rx'd

WOD video

GURO INOSANTO SEMINAR

Mike, Guro Dan Inosanto, Mateo

Mike, Guro Dan, Chris

CFJ attended a Guro Dan Inosanto seminar this past weekend, hosted by World Martial Arts which was held at the Criminal Justice Center in Jacksonville, Florida.

It was an honor to have Mateo De los Reyes make the trip all the way from Virginia Beach and train with us. Mateo owns and operates Global Martial Arts and was made an honorary member of CFJ.

"FAST & FURIOUS"

Burpees / Ball Slams 20lbs

10-9-8-7-6-5-4-3-2-1 for time

Chris - 5:13

Brad - 10:30

Whitney - 13:01

Tom - 5:32

Zach - 6:13 (25lb ball)

Derek - 7:15

Cavanaugh - 5:47

Becky - 11:32

WOD from 03JAN08

STRENGTH/SKILL DEVELOPMENT

5 rounds of:

Shoulder press x 1
Push press x 2
Push jerk x 3

Find a load that is not too heavy but not too light.
Max rest between rounds.

3 rounds of:

Rope climb to max pullups

Max rest

2 rounds of:

GHD k-bell presses x 10 each arm

"KICKSTAND"

For time:

100 burplifts, 135lbs (95lbs for females)

A burplift is a deadlift/push-up combo (see video for demo).

Chris R - 8:41

Amber - 12:17

Cory - 17:14

Jon - 18:55

Brad - 19:33

Meghan - 23:27

HAPPY NEW YEAR CFJ

WORKOUT
500m row for time

then -
3 rounds for max reps of Squat Jumps, 45lb
1 minute rounds, 3 minute rest in between

then -
Tabata Push Press, 95lbs (45lb for females)

then -
3 rounds for time of:
15lb weighted muscle up, 1 rep
regular muscle up, 2 reps

then -
50lb Slosh pipe, overhead hold for time


Mike
500m - 1:33
Squat Jumps - 36/42/31
Tabata Push Press - 12/10/7/4/5/4/4/4 50 total
Muscle Ups - 2:08
Slosh - :44

Alan
500m - 1:34
Squat Jumps - 33/34/30
Tabata Push Press - 8/6/5/5/5/5/6/6 46 total
Muscle Ups - 2:02
Slosh - 1:10

Chris R
500m - 1:37
Squat Jumps - 33/34/32
Tabata Push Press - 8/8/8/8/8/8/8/8 64 total
Muscle Ups - 1:00
Slosh :52

Faith
500m 1:59
Squat Jumps - 20/30/30 (PVC pipe)

Tom
500m - 1:30
Squat Jumps - 41/35/36
Tabata Push Press - 8/8/8/7/7/7/7/11 63 total
Slosh - 1:14

Jon
500m - 1:41
Squat Jumps - 29/32/33
Tabata Push Press - 8/6/5/4/4/4/4/4 39 total

Sherry
500m - 2:07
Squat Jumps - 20/14/18 (PVC pipe)
Tabata Push Press - 10/5/5/4/5/4/4/5 42 total

Amber
500m - 2:06
Squat Jumps - 50/50/43 (PVC pipe)
Tabata Push Press - 10/12/10/11/9/11/10/9 82 total
Slosh 1:10 (3 front squats)

Cory
500m 2:03
Squat Jumps - 12/22/19 (PVC pipe)
Tabata Push Press - 6/6/6/8/6/6/7/8 53 total
Slosh :52

Aiko
Squat Jumps - 20/33/33 (PVC pipe)
Tabata Push Press - 6/5/5/5/4/5/5/5 40 total
Slosh 1:10 (4 front squats)

Tom sloshing around

Chris 15lbs heavier

Amber slosh squat

Group Squat Jumps

Jon pressing the push

Chris full extension

Cory driving

Aiko driving harder