warm up
box jumps x 10
wall balls x 15
kb swings x 20
wall balls x 15
box jumps x 10
workout
400m burpee broadjumps
400m overhead carry*
400m uneven kb farmers walk
400m sprint
*use either large keg or 45# bar for men/pony keg or 22# skinny bar for women
post time to comments
THANK CFJAX TRAINER, TODD G., FOR PROGRAMMING THIS PAST WEEK'S WODs!
cfjax baseline workout
ReplyDeleteclint.176bw.rx.4:04
straigh off the rower and into the squats... brutal.
24:07rx
ReplyDeletethen
1min BW Bench Max Reps
-10 pullups, 20 pushups, 30 situps, 40 squats
2min BW DL Max Reps
-10 pullups, 20 pushups, 30 situps, 40 squats
3min BW BackSquat Max Reps
*BW=210
B=10
DL=27
SQ=18
Time=13:??
This was pretty brutal after the first WOD
caleb.rx.23:54
ReplyDeletei dont know about it being the longest mile but it was a grueling one...great programing this week todd and im looking forward to johns maddness
42 stories in full gear and air pack Bank of America tower climb. (full gear and air pack is an extra 63lb of weight on this 225lb frame) Completed in 16 minutes and change, I say its a good end to a good week. Looking forward to Jon's week.
ReplyDeleteTodd G.
Nice job Todd. I used to do this and simply walking to the top is a feat in itself. Running is nasty but I can only imagine doing it in gear. I think the record to get to the top is just under six minutes.
ReplyDeleteAt around 09:30 AM as I close in on the halfway point to the 400m mark of my burpees. I see this guy casualy rolling down the street on a beach cruiser. He looks at me while I am doing burpees like, dude what the f are you doing. Then I notice his cargo he has procured from the nearby gas station. By gosh he's got a case of beer in tow first thing in the morning. Now my question is. Which one of us is off his rocker?
ReplyDeleteFrom saturday:
ReplyDeletebou 80kg bw. 21:22
ralph 70kg bw. 22:55
Want to make this up during the week.
Deb: 115 bw 38:39 - 20# overhead carry,
ReplyDelete20/25# farmer's walk
Cliff: 171 bw 41:11 - 45#bar overhead carry,
16/20kg farmer's walk