• Tue 11DEC 2018
    14 Comments
    Down Time
    Jason R.

    Down Time

    News and Notes

    Friday – Bring a Friend Day in all classes!

    • You all have a friend that has been thinking of starting. Show them what MCF is all about on Friday!

    Saturday – Christmas Throwdown, Potluck & Social

    • 10:00am to 4:00pm. Members Only Event. Please register <Here>.
    • End time is approximate.

     

    Strength

    Push Jerk

    5-4-3-2-1

    Build to a heavy single

     

    WOD

    Down Time

    AMRAP 7

    3-6-9-12…

    Deadlifts (115/80)

    Hang Power Cleans (115/80)

    Push Jerks (115/80)

     

    *Increase by 3 reps each round until time expires.

    *Score = Total Reps

     

    Extra

    Gymnastic Conditioning

    5 Rounds

    90 Seconds Work / 30 Seconds Rest

    20/14 Calorie Row & Max HSPU

    *First 3 Rds: Strict | Last 2 Rds: Kip

     

14Comments
  • Posted by Serge G on December 11, 2018 at 1:31 pm

    40 Strict PU’s (130 for the month)

    Reply
  • Posted by Mike on December 11, 2018 at 5:17 pm

    Push Jerk – 95, 115, 135, 155, 175

    WOD – 101 @ 115#

    10 Strict PU

    Reply
  • Posted by Best on December 11, 2018 at 5:21 pm

    Push Jerk – up to 225#

    Wod ~ 153 Rx

    Reply
  • Posted by Tracey Smith on December 11, 2018 at 5:40 pm

    Push jerk up to 115# (PR)

    WOD: 94 RX

    Reply
  • Posted by Aimee on December 11, 2018 at 5:44 pm

    WOD – 122RX

    Reply
  • Posted by Jess B on December 11, 2018 at 5:45 pm

    Push jerk – up to 115lbs (10lb PR)

    WOD- 120RX

    Reply
  • Posted by JennyDew on December 11, 2018 at 7:49 pm

    5 pull-ups

    wod – 177rx

    5 pull-ups

    get in the gym and get it done!

    Reply
  • Posted by Channy on December 11, 2018 at 9:53 pm

    Strength: Push Jerks | built to 150#

    WOD: Down Time | 177 RX
    … thanks for the push Darce! 😜

    ** 10 strict PUs **

    Great class Coach Ash! 😊

    Reply
  • Posted by James Shepherd on December 11, 2018 at 10:19 pm

    Home solo WOD:

    Push jerk: up to 205#

    WOD: 130 Rx

    Don’t know how you solo WOD, Jeff!

    Reply
  • Posted by Terry V. on December 12, 2018 at 12:36 am

    Strength
    Push Jerk
    5-4-3-2-1
    Build to a heavy single 225#
     
    WOD
    Down Time
    AMRAP 7
    3-6-9-12…
    Deadlifts (115/80)
    Hang Power Cleans (115/80)
    Push Jerks (115/80)

    Score = 124 Rx’d

    Thanks coach Ash!!!

    Reply
  • Posted by Frankie Boucher on December 12, 2018 at 2:06 am

    WOD: "Down Time"
    AMRAP 7 min
    Deadlifts – 65 lbs
    Hang Power Cleans – 65 lbs
    Push Jerks – 65 lbs
    Total: 156
    Tks coach Ashley!

    Reply
  • Posted by Lora on December 12, 2018 at 2:11 am

    Strength: Push Jerk
    5-4-3-2-1
    Built to 165#

    WOD "Down Time"
    190 Rx

    Great class Coach Terry V!

    Reply
  • Posted by Todd on December 12, 2018 at 7:04 pm

    Push jerk to 205#

    130 Rx

    PU Challenge complete (70)

    Reply
  • Posted by Chris A. on December 12, 2018 at 10:52 pm

    Pre-Wod

    500m Row

    Strength
    Push **Jerk-ISH**
    Up to 185  

    WOD
    Down Time
    AMRAP 7
    131 RX

    Reply

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