072717

Play Ball

AMRAP 15

50m Farmers Carry 53/35)
100 m run
100 m wall ball run Run (20/14) 
25 Wall balls (20/14)

CFJS Coach
072617

Weightlifting Wednesday

Strict Press – 3x3
Push Jerk – 3x3
Split Jerk – Heavy Single


“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

Ralph Keleher
072517

Lemonade

AMRAP 5
7 Rounds of “The Chief” (115/80)
Max 50 M Sprints
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max 50 M Sprints
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max 50 M Sprints

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Ralph Keleher
072417

Blood

21-15-9
Power Snatches 115/85
Burpees
… Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups

CFJS Coach
072217

Partner EMOM 24 

min 1 ME Tire Flips (one partner Flips to the other)
min 2 100 M Run (un as many as they can in a minute one works one rests)
min 3 ME Wall Balls 14
min 4 weight plate sit-ups (pass the plate back and forth) 25/15

Work hard with partner push your self to the limit!

 

Ralph Keleher
072117

STOMP

 

12 EMOM
Min 1 ME Effort Hammer Throws
Min 2 Max Cal Row
Min 3 Max Rope Climbs
Min 4 ME DU's

Your score is your total reps

This one is gonna be fun , post your scores!

Ralph Keleher
072017

[RFT] - 7 Rounds For Time of:

-  400 Meter Run
-  29 Back Squats  @ 135 lbs / 95 lbs

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Hero WOD - Give it your all in honor of someone who actually gave everything for !

 

Ralph Keleher
071917

Weight Lifting Wednesday

The warm up will make you warm for sure 

Clean & Jerk
1-1-1-1-1-1-1-1

CFJS Coach
071817

Iceberg

15 Minute AMRAP
50 M Sprint
12 Deadlifts (155/105)
12 Bar over Burpees
12 C2B pull-ups

Ralph Keleher
071717

Momma

27-21-15-9
200 M
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Ralph Keleher
071517

AMRAP 24
Partner WOD
60 Hammer Strikes
60 Push-ups
60 V-ups
60 Air Squats
60 KB Swings
100 M Run

1 works  1 rest Must be split up in 10's  the run is split 50 meters each

Ralph Keleher
071417

Rope Run Flip
5 rounds

1 Rope Climb
200 M Run
4 Tire Flips

then

 600 M Farmers carry  kb or db 53/35

*only 4 tires means you are racing to the tires

Ralph Keleher
071317

21-18-15-12
Pull-ups
Push Press (95/65)
Front Rack Alt lunge (95/65)

Ralph Keleher
071217

Dead Pool

For Time:
18 Deadlifts (185/135)
36 Sit-ups
50 M Sprint
15 Deadlifts (185/135)
30 Sit-ups
50 M Sprint
12 Deadlifts (185/135)
24 Sit-ups
50 M Sprint
9 Deadlifts (185/135)
18 Sit-ups
50 M Sprint
6 Deadlifts (185/135)
12 Sit-ups
50 M Sprint
3 Deadlifts (185/135)
6 Sit-ups
50 M Sprint
 

Ralph Keleher
071117

Climber

AMRAP 15
10 Clean & Jerks (135/95)
100 M Run
2 Rope Climbs
100 M Run
10 Clean & Jerks (135/95)

Ralph Keleher
071017

Air ball 

4 Rounds:
21 Wallballs (20/14)
18 burpees
15 Box Jumps (24/20″)
12 DB Snatches (50/35) (or KB Snatches (53/35))

Ralph Keleher
070817

Patna WOD

AMRAP 24
10 Burpees
30  Push-ups
10 Power Cleans 135/95
30 sit-ups
100 m Run
100 m Run
10 Air Squats
30  DU's
10 Power Cleans 135/95 

one works one rests 

Ralph Keleher
070617

AMRAP 15:
15 Toes-to-Bar
15 Hand Release-Push-ups
200m KB Farmers Carry (53/35)
 

Ralph Keleher
070517

Take 30 minutes to :
Front Squat – Heavy Single
Push Press – Heavy Single
Thruster – Heavy Single

Then

EMOMx 10:
Odd Minutes: 200m Run
Even Minutes – 5 Front Squats 165/115

Ralph Keleher