Archives

WOD – July 29, 2019 at 11:06PM

JCCF offers HIIT FIT classes every Tuesday and Thursday at 5:30pm. Come try a class on us! #WOD 7/30/19 A) “Build” Every 2 minutes for 6 sets: Deadlift *Set 1 – 8 reps @ 50% of 1RM *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 3 […]

WOD – July 29, 2019 at 12:01AM

#WOD 7/30/19 A) “Build” 7 Sets: Squat Clean 1 + Front Squat x 2 “Burn” EMOM16 Min 1. Med Ball Clean x 15 Min 2. Reverse Grip Ring Row x 15 Min 3. Side Plank (right) x 45 seconds Min 4. Side Plank (left) x 45 seconds B) “Build” AMRAP15 12 Ground to Overhead (115/75) […]

WOD – July 26, 2019 at 01:27AM

#WOD 7/26/19 A) “Build” Every 90 seconds for 10 Rounds: 1. Bench Press x 5 2. Kettlebell Windmill x 5/5 “Burn” Every 90 seconds for 10 Rounds: 1. Pushup x 10 + Half Burpee x Max Effort (with remaining time) 2. Kettlebell Windmill x 5/5 B) For time: Buy in: 800 meter Run 27-21-15-9 Burpee […]

WOD – July 24, 2019 at 12:55AM

#WOD 7/24/19 4 Rounds for max reps: Calorie Bike x 1 minute 1 minute Rest Strict Pull-ups x 1 minute 1 minute Rest Calorie Row x 1 minute 1 minute Rest Russian KBS x 1 minute (32/20kg) 1 minute Rest

WOD – July 22, 2019 at 10:55PM

#WOD 7/22/19 A) “Build” 6 Sets: Strict Press x 3 Hanging L Sit x 30-45 seconds “Burn” EMOM15 Min 1: Landmine Press (right) x 40 sec @2111 Min 2: Landmine Press (left) x 40 sec @2111 Min 3: Shoot Throughs x 40 seconds B) For time: 40 HSPU *every time you come off the wall […]

WOD – July 18, 2019 at 11:51PM

#WOD 7/19/19 A) EMOM15 Minute 1. Dumbbell Bear Crawl x 40 feet Minute 2. Turkish Get Up x 2/2 Minute 3. Oblique V-Up Rolls x 40 seconds B) EMOM20 Minute 1. Double Unders x 40 Rope Climb x Max Effort Minute 2. Rest *score total Rope Climbs

WOD – July 18, 2019 at 12:10AM

#WOD 7/18/19 A) “Build” 4 Sets Bench Press x 10 Supinated Barbell Bent over Row x 10 “Burn” 4 Sets not for time: 10 Goblet Squats 10 Pushup + Dumbbell Renegade Row 100 Single Unders B) “Build” 3 Rounds for time: 100 meter Farmers Carry (24/16) 20 Hang Cleans (95/65) 30 Box Jump Overs (24/20”) […]