Are you ready for 2020?!
We’re going to start the year off right by making some small healthy lifestyle changes in the CFM Small Change Lifestyle Challenge. It’s not simply a nutrition challenge, although that is a part of it, its much more. You will have an opportunity to focus on 3 key habits for health based on nutrition, sleep, and fitness and 3 more individualized small lifestyle changes. The habits you choose can be almost anything, as long as they make a positive change in your life.
Click the link for more information.
Detox
Thrusters x5
Build up to moderate weight (60-70%)
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)
Compare to Dec.27/18
Thrusters x5
35-40-45-50-55#
Detox AMRAP in 20min @ 35#
8 rounds + 8 thrusters
Dec 27, 2018 @ 25#
7 rounds + 6 thrusters
So glad to have that WOD done for the day. Thank you Ms. Roxanne!
Detox
Thrusters x5
Build up to moderate weight (60-70%)
65,75,85,95,100
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)1st round did 95# and halfway thru 2nd. I did the rest at 75#
15 Bar Hops (over and back is one)
8 rounds + 12.
Thrusters x5
Build up to moderate weight (60-70%)
65,75,85,95,105-115×3
Detox as RX’d
AMRAP in 20min
5 Power Clean (95#)
10 Thrusters (95#)
15 Bar Hops (over and back is one)
9 rounds + 5 Power Cleans
PR of 2 rounds exactly from December 2014
Thanks Roxanne!
Detox
Thrusters x5
Build up to moderate weight (60-70%)
Built up to 70#
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)
7 rounds even Rx
Detox
Thrusters x5
Build up to moderate weight (60-70%)
45-65-75-85-95-95
First time doing thrusters, didn’t want to go too heavy.
AMRAP in 20min Used 65# (Glad I did)
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)
8 Full Rounds
Really enjoyed it
Detox
Thrusters x5
Build up to moderate weight (60-70%)
65 – 75 – 85 – 95
AMRAP in 20min
5 Power Clean 65#
10 Thrusters 65# (Stayed lightish not to overdo it with the shoulder)
15 Bar Hops (over and back is one)
8 rounds + 15 reps
OG
Did some doubles and shoulder taps.
Worked on butterfly pull ups and ghd sit-ups
Detox
Thrusters x5
Build up to moderate weight (60-70%)
95-115-125
AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)
10 rounds rx. It kicked my butt. Just what I needed. Thanks for the class Cara.
WOD @ 85# doing step over bar
7 rounds + 13 reps (5 reps more than last year)
Thanks Cara!
Detox
Thrusters x5
Build up to moderate weight
95-115-135-155
AMRAP in 20min
5 Power Clean (95#)
10 Thrusters (95#)
15 Bar Hops (over and back is one)
9 rounds + 6 bar hops
Was 9+4 pc last year.
9+7 rx (65 lbs)
Detox
Thrusters x5
Build up to moderate weight (60-70%)
Built up to 70#
AMRAP in 20min
5 Power Clean (60#)
10 Thrusters
15 Bar Hops (over and back is one)
8 rounds + 6 reps
1 rep and 5# more than last time in 2016
Detox
Thrusters x5
Build up to moderate weight (60-70%)
Built up to 95#
AMRAP in 20min
5 Power Clean (75#)
10 Thrusters
15 Bar Hops (over and back is one)
7 rounds plus 24 reps… or 9000 pounds last time 8 rounds 5 reps or 8125 pounds…
So PR of sorts…did 5 walkovers and 10 hops.
Thanks Janelle great Detox!
Mobility and Wu
Thrusters x 5
These were feeling good so went heavy on them
95,115,135,155,175
Detox rx’d
12 rounds.
I knew this was going to be rough!! But glad I made it in.
Thanks for the great class Janelle
Thrusters x5
Build to 60-70%
65-85#
“Detox” @ 65# 9 rounds and 5 Power Cleans but did bar hops as step overs due to how frequently I have been getting craps in right foot. Also far less peanut butter balls this year
Compare to 2018 @ 55# and some bar hops
During round 3 my right knee started to bother me
Rounds 4+ switched to step overs
Rounds 4+ switched thrusters to strict shoulder presses
10 Rounds + 5 strict presses > Plan to do better next year, less peanut butter balls maybe
Compare to 2016
Thrusters x5
65-75-80-85-90#
1 round and 2 thrusters at 75# and had to drop it to 65#
Score: 6 rounds 5 pc
DETOX
20 min amrap of
5 Power Cleans @ 65#
10 Thrusters @ 65
30 Bar Hops
7 Rounds + 5 PC
A few less reps that in previous years, but this is the first time I’ve done this at Rx’d weight.