1000m row for time
rest, then
10-9-8-7-6-5-4-3-2-1 for time of:
Double Unders
Ring Dips
rest, then
2 rounds for time of:
400m run
30 tire hammers
Post times from each workout for score. DNA means 'did not attempt'.
Whit, rx - 3:15 / 4:02 / DNA
Solista, rx - 3:09 / 3:49 / 5:06
Zach, rx - 3:25 / 3:54 / 5:21
Cav, rx - 3:50 / 5:59 / 5:37
Alex, heavy rope & jump dips - 3:49 / 7:31 / 5:28
Owedubb, rx - 3:24 / 9:29 / 6:02
Brad, rx - 3:42 / 7:41 / 5:43
AJ, rx + pukie - 3:27 / 6:45 / 6:02
Sherez, jump dips - 4:28 / 6:30 / 5:54
Bill, rx - 3:40 / 9:30 / 6:54
Whitney, jump dips - 4:14 / 5:58 / 5:43
Bob - 4:07 / DNA / DNA
Chris, rx - 3:21 / 3:13 / 4:32
Jon, rx - 3:41 / 4:32 / 5:24
Meghan, rx - 3:58 / 6:10 / 6:06
Dr J, rx - 3:24 / 3:28 / 5:01
5-5-5-5-5
Thrusters (Front Squat/Push Press)
Find a load that you can perform 5 reps with full range of motion, where the 5th rep is challenging enough to lift. Do this for 5 sets of 5 reps. Rest as much as needed in between sets.
Warm up:
10-9-8-7-6-5 Strict Pull Ups
One minute rest in between, then
5-6-7-8-9-10 Kipping Pull Ups
Thirty second rest in between
10 rounds w/ 45 second rest in between:
Front squat, 3 reps then
Front squat w/ 5 second hold at bottom, 3 reps
Beach WOD consisting of 2-man teams
- 800m KB drag, then swap w/ partner for 2 rounds
- 400m KB Waiter's Walk right arm, then 400m left arm
swap w/ partner, 1 round
then
HOOVERBALL!
1 round & 3 minutes each of the following:
- Wall Balls (20# men/10# women)
- SDLHP (75# men/45# women)
- Box Jumps
- Push Press (75# men/45# women)
- Row (for calories)
1 minute rest in between exercises. Thanks to Steven A. for stopping by and squeezing in a WOD. Hope to see you again soon!
Lesko, rx men - 231
Sherez, rx women - 254
Rachel, rx women - 246
Cav, rx men - 266
Zach, rx men - 402
Whit, rx men - 310
Solista, rx men - 365
Tom, rx men - 379
Chris, rx men - 345
Cory, rx women - 319
Brad, rx men - 310
Steven, rx men - 301
Steph, 55# SDLHP - 226
Dacar, rx men - 285
Nick, rx men - 194
Josh, rx men - 279
Pat, rx men - 368
Polk, rx men - 209
Dr J, rx men - 337
Group 1
Group 2
Group 35 rounds of the following:
135# Deadlift, 15 reps
135# Power Clean, 10 reps
135# Squat Clean, 5 reps
Scale as needed. Rest 3 minutes between rounds. Complete round w/ minimum breaks. Not letting go of bar is ideal.
Sherez - 65#
Meghan - 75#
Whit - rx
Zach - rx
Brad - rx
Dr J - rx
Owedubb - 95#
AJ - 115#
Josh - 115#
Polk - 95#
Bill - 95#
Steph - 65#
Welcome to Lisa & Amy from lululemon athletica. They both attempted 'Cindy' w/ jumping pull-ups and impressed everyone with their performance by finishing 16 rounds in 20 minutes!
CFJ also welcomes Rachael to the mix! She did 16 rounds of the following in 20 minutes:
5 box jumps
10 kettlebell swings
15 tire hammers
5 rounds of the following:
Workout 1
500m row for time, then
(rest as much as needed)
Workout 2
Overhead Squats, max reps @ 95 or 115 or 135, then
(raman)
Workout 3
Ring Push-ups, max reps, then
(raman)
Workout 4
Pull-ups, max reps, then
(raman)
Workout 5
400m Farmers Carry, 2x 16kg KB, then
(raman)
Workout 6
400m run for time
Post times and scores for each evolution.
Whit - DNA/33@95#/29/43pr/1:08
Brad - 1:39/20@115#/20/20/2:30/1:33
Cav - 1:42pr/DNA/37/30pr/2:15/1:30
Zach - 1:29/35@115#/44pr/40/2:30/1:30
Bill - 1:38/13@75#/17/13/2:40/1:58
Swaygo - 1:28/24@95#/36/41pr/1:48/1:21
Lesco - 1:42/23@30#/14/14/2:45/1:36
AJ - 1:42/DNA/21/13/4:00/1:30
Owedubb - 1:33/12@75#/24/31/2:22/1:36
Cory - 1:52pr/15@45#/25/15pr/2:32/1:20
Meghan - 1:56/4@95#/16/7/2:32/2:10
Steph - 1:58/2@65#/32/27/3:37/1:14
JV - 1:49/5@95#/20/32/3:17/1:16
Dr J - 1:34pr/17@95#/35/28/1:58/1:29
Ryan - 1:34/5@95#/52/44/1:37/1:20
Solista - 1:24pr/22@135#/32/41/1:52/1:22
CFJ welcomes 'Lesco' to the mix!
5 rounds of the following:
Bodyweight Bench Press, max reps
then
One Ladder Length
or
Two Rope Climbs
or
10 Pull Ups
(3-5 minute rest between rounds)
Cav, 165# - 15 max reps in one round
David R, 165# - 10/8/7/6/ then 12 reps w/ 135#
Owedubb, 165# - 15/12/12/7/ then 4 reps w/ 205#
JV, 115# - 12/12/8/6/6
Cory, 95# - 5/5/4/4/5
Jon, 150# - 11/9/9/8/9
Bill, 185# - 10/8/5/5/3
Meghan, 95# - 10/10/8/8/7
Welcome to Gabriel! He and Dr J did "Cindy"...or did she do them?
Gabriel, jumping pull ups - 15 rounds
Dr J, rx - 19 rounds
3-3-3-3-3
Deadlift
Shoulder Press
Tabata sit-ups for a 'cool down'
Sherez - 155# DL / 65# SP
Faith - 185# DL / 85# SP
Jon - 255# DL / 120# SP
JB - 315# DL / 150# SP
David R - 205# DL / 115# SP
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete three rounds in total. The stations are: The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. Add total reps for overall score. Daniel - 428 Leo - 417 Zach - 397 David R - 378 Laura S - 371 Melissa - 354 James - 347 Justin - 346 Dr J - 344 Owedubb - 340 Lauren R - 335 Mike - 329 Laura D - 320 Steph - 314 Kristen - 308 Amy S - 301 Amy B - 296 Micah - 294 Laurie - 290 Kirk - 289 Cory - 288 Alex - 279 Faith - 275 Karla - 269 Nate - 257 Pat - 247 Mark - 232 Some used 12#, 16#, 20#, 25# balls on the Ball Slams. Some used 20#, 32#, 53# kettlebells on the swings.
Girls or Hero WOD:
Owedubb, rx - 'Helen' 12:38
David R, rx - 'Helen' 11:35
James, rx - 'Helen' 10:56
Whitney, 32# KB - 'Helen' 13:26
Cory, 65# bar - 'Fran' 10:54
Solista, rx - 'Diane' 6:00
Meghan, 135# bar - 'Diane' 8:03
Zach, rx - 'Diane' 5:15
Cav, rx - 'Kelly' 35:13
Brad, rx - 'Daniel' 26:37
Chris R, rx - 'Diane' 5:17
Alex, rx - 'Karen' 31:22
Steph, rx - 'Angie' 34:30
Mike A, 115# bar - 'Elizabeth' 12:13
4 rounds of the following:
Wall Ball Shots, 21 reps
Ball Slams, 15 reps
Ring Dips, 9 reps
2 minute rest in between rounds. Post fastest time from each round for score.
Whit, 20# WB/25# BS - 1:09
Meghan, 12# WB/16# BS - 1:43
Solista, 20# WB/25# BS - 1:12
Zach, 20# WB/25# BS - 1:02
Tom, 18# WB/ 25# BS - 1:15
David R, 20# WB/25# BS - 1:43
Owens, 18# WB/25# BS - 1:38
Chris R, 20# WB/25# BS - 1:07
JV, 18# WB/25# BS - 1:45
Steph, 12# WB/16# BS - 1:33
Lux, 20# WB/25# BS - 1:21
James, 20# WB/20# BS - 1:49
Nick, 20# WB/20# BS - Pukie after 1st round; DNF
Kristen, 6# WB/16# BS - 2:04
Dr J, 20# WB/25# BS - 1:12
5 rounds for time:
5/10/15 Clean & Jerk, 135#
15/10/5 Weighted Pull Ups, 25#
5 CJs then 15 PUs, 10 CJs then 10 PUs, 15 CJs then 5 PUs...
Solista, rx - 5:32
Dr J, rx - 7:15
Brad, rx - 7:34
Jon, 115# C&J - 7:42
Steve D, rx - 7:59
Matt, 115# C&J - 9:17
Bill, rx - 10:42
Stew, rx - 10:43
Dean, rx - 12:53
Zach, rx - 5:20
Whit, rx - 6:12
Steph, 75# C&J / 12# PUs - 15:50
Meghan, 75# C&J / 12# PUs - 11:22
Steve F did 3 rounds of the following:
500m row
21/15/9 Ball Slams, 16#
9/15/21 DB thrusters, 2x25#
Row then 21 slams, 9 thrusters
Row then 15 slams, 15 thrusters
Row then 9 slams, 21 thrusters
Time - 15:25
5-3-2-1-1-1 Hang Cleans
maximum rest, then
5-3-2-1 Deadlift
Post max lifts on each exercise.
Meghan - HC: 105pr DL: 205pr
Solista - HC: 225pr DL: 410
Brad - HC: 205 DL: 345
Whitney - HC: 75 DL: 175
Steph - HC: 95 DL: 185
JV - HC: 155 DL: 235
Nick - HC: 135 DL: 265pr
Colleen - HC: 60 DL: 145pr
5 rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Cory (65lb thruster / 10lb pull ups)
1st round: 8/5/6
2nd round: 9/4/5
3rd round: 9/5/6
4th round: 10/5/6
5th round: 9/6/6
David R (75lb thruster / 30lb pull ups)
1st round: 5/8/7
2nd round: 4/7/6
3rd round: 5/6/7
4th round: 5/5/6
5th round: 6/4/9
Colleen (30lb thruster / 10lb pull ups)
1st round: 7/10/4
2nd round: 8/11/5
3rd round: 8/10/5
4th round: 10/9/5
5th round: 8/10/6
Beach WOD @ American Red Cross Volunteer Lifesaving Corps - Jax Bch
7 steps up / 7 steps down = 1 round
KB Farmers Carry - 5 rounds
KB Squat Jumps - 5 rounds
Regular squat jumps - 5 rounds
rest while partner does same...then
Wheel barrow push ups = 2 alternating rounds w/ partner
Do corresponding number of push ups for every step
1st step - 1 push up
2nd step - 2 push ups and so on...
Brad, rx - 'Randy' 7:10
Steph, 10lb ball - 'Kelly' 28:48
Meghan, rx - 'Annie' 8:34
Skinny, rx - 'Jackie' 12:28
10-9-8-7-6-5-4-3-2-1 Russian KB swings, 2 pood
20-18-16-14-12-10-8-6-4-2 Box Jumps, 24"
10 swings then 20 jumps...9 swings then 18 jumps and so on until the last couplet of 1 swing then 2 jumps, all for time.
Solista, rx - 5:00
Meghan, 32lb KB - 8:48
Cav, rx - 8:31
Zach, rx - 5:12
AJ, 53lb KB - 7:10
Whitney, 32lb KB - 9:32
Whit, rx - 4:56
Swaygo, rx - 5:40
Chris R, rx - 4:21
Bill, rx - 11:33
JV, rx - 11:30
Colleen, 20lb KB - 9:51
Sherry, 20lb KB - 12:46
5 rounds for time of the following:
- 400m run
- 30 double unders
- 20 SDLHP
Zach - rx 18:15
Brad - rx 29:40
Cav - rx w/ 20lb vest 31:43
Steph - rx 24:42
Bill - rx 27:43
Swaygo - rx 16:59
Lisa - 15lb DB 34:25
Meghan - 32lb KB 24:39
Cat - 15lb DB 45:15
Ryan - rx 17:56
Dr J - rx 20:20
Whit - rx 18:31
Neil - 60 singles 16:07
Josh - 60 singles 17:48
Steve - 60 singles 18:17
Nicolas - 60 singles 25:30
Pat - rx 19:10
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Then do the same with ring dips.
Post number of minutes completed to comments.
3 minute KB sprint:
- 30 second KB swings
- 30 second push ups
- 30 second KB high pulls
- 30 second pledge push ups
- 15 second left arm KB snatches
- 15 second right arm KB snatches
- 30 second yoga push ups
then
Tabata ball slams; rotating between 12/16/20/25 pound ball
then
100m sprint intervals
then
HOOVERBALL!
Choose a 'Girl' or 'Hero' WOD you have NEVER done before!
Brad - 'Nancy' rx 17:52
Bill - 'Linda' 10-8-6-4-2 (225DL/135PC/165BENCH) 20:00
Ryan - 'Chelsea' rx 30 rounds
Chris R - 'Randy' rx 7:26
MS - 'Black Thursday' rx 4:48
Meghan - 'Grace' 75lbs 5:45
10-9-8-7-6-5-4-3-2-1 of the following for time:
1.5 pood (53lb) KB swing
Burpees
Rest adequately, then
10-9-8-7-6-5-4-3-2-1 of the following for time:
Shoulder press, 45lb bar
Push Press, 45lb bar
Push Jerk, 45lb bar
(10 shoulder press, 10 push press, 10 push jerk then 9...)
Zach - rx'd 6:02/4:23
Brad - rx'd 7:18/6:26
Whitney - 20lb KB/30lb bar 8:10/10:29
Swaygo - rx'd 4:39/6:03
JV - 35lb KB 6:54/did not attempt 2nd workout
Bill - 35lb KB 6:09/10:21
Dr J - rx'd 6:38/7:08
Jon - rx'd 8:14/8:10
4 rounds for time:
- 400m run
- push ups, 25 reps
- bodyweight deadlift, 12 reps
AJ - 135lbs 15:07
Sherry - 115lbs 15:13
Steph - 115lbs 15:04
Zach - 185lbs 11:02
Ryan - 155lbs 10:34
Brad - 215lbs(round 1&2) 185lbs (round 3&4) 14:59
"HALF CINDY"
As many rounds in 10 minutes of:
- 5 pull ups
- 10 push ups
- 15 squats
Laura - 8 rounds (jump pull ups)
WELCOME TO CROSSFIT, LAURA!
