Wednesday March 22, 2017


(Becky and Sharon have a great game face during the “3,2,1” countdown during Tuesday’s bootcamp class. Talk about intensity for these two ladies!  Love seeing the CFJ athletes get after it on a random Tuesday!)

Level 1 & 2 WOD:

In teams of 3 complete :
For time:
100 Calorie Row
75 Power Cleans (135,95)
50 Bar facing Burpees
100 Calorie Row
75 Front Squats (135,95)
50 Bar facing Burpees
100 Calorie Row
75 Push Jerks (135,95)
50 Bar facing Burpees


**if you team is all females, row 75 calories instead of 100.  If your team is all men or mixed gender, 100 calories.

**Partner A will start on the Rower.  Partner B will start on the Cleans. Partner C will start on the Burpees.  You will complete one third of the work at that station (aka…rowing ~33 calories each, Cleans, FS, PJ 25 reps each, Burpees ~17 reps each).  Once you are done with your portion of the work, you must hold a plank until the rest of the partners are done with their work.  Once all teammates have completed their portion of the work, rotate stations.  You must complete the 100 Cals,75 Cleans,50 BFB before moving on to the 100 Cals, 75 FS, 50 BFB, etc.  You cannot start working on another section early.

MOD 1: (115,75)

MOD 2: (95,65)

MOD 3: (75,55)

MOD 4: (45,35)