Tuesday March 7, 2017


(17.2 was off the charts on Saturday!  Here are Paul and Katie going toe to toe, or should I say leg raise to leg raise, on this awesome workout.  So much dedication and courage is being displayed during these workouts.  Keep it up CFJ!)

Cardio Warm-up WOD:

Row 3000m with a partner:

Switch off every 500m and while you are waiting, alternate between holding a wall sit and doing sit-ups


Level 1 & 2 WOD:

AMRAP in 8 minutes:

5 Front Squats (115,75)

5 Thrusters (115,75)

5 Back Squats

30 Double Unders



6 x 2:30 minute AMRAPS:

Row 250m

20 Double Unders

and in whatever time remains, get AMRAP of

Air Squats (even rounds) or Ball Slams (odd rounds)


**Rest 1 minute between rounds. Score is the number of squats and ball slams combined over all 6 rounds


MOD 1: (95,65)

MOD 2: (75,55), DU attempts

MOD 3: (45,35), 3x singles



MOD 1: DU attempts

MOD 2: 3x singles