Wednesday September 14, 2016

Screen Shot 2016-09-13 at 12.31.13 PM

(Another awesome shot of CFJ athletes having  a blast during their workouts.  Here Penny and Brie are making the most of their wall sitting!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Skills Work: 20 minutes

Pull-ups, Bar Muscle Ups, Ring Muscle-ups

Step 1: 10 Strict Pull-ups or Ring Rows (do these if you cannot yet do a pull-up)

Step 2: 8 False Grip Strict Pull-ups (you may not be able to wrap your fingers around the bar on this) or Ring Rows

Step 3: 5 Weighted Pull-ups on Rings or Bar (put a 10# plate between your thighs and pull-up)

Step 4: Transition practice on low rings or BMU rig attachment bar (complete 5 solid transitions)

Step 5: 10 Hip to Bar Swings on Rings or Rig… For BMU, you can work on transitions on the jerk boxes.

Step 6: Put it all together and/or focus on whatever stage you are at with the movement


Level 1 & 2 WOD: Last done September 9, 2015…click here for results

AMRAP in 7 minutes:
7 Medicine Ball Cleans (20,16)
7 Push-ups

MOD 1: (16,14)

MOD 2: (14,10)

MOD 3: (10,6), Knee Push-ups

MOD 4: (6), Knee Push-ups