Jul 28 2008
July 28, 2008
Monday 080728
3 Rounds for total reps:
Kettlebell swings (1 minute)
Box jumps (1 minute)
Push ups (1 minute)
Wall ball shots (1 minute)
Jump rope (1 minute)
Rest (1 minute)
Post total reps to responses.
We wanted to give a big thanks to Captain Dennis R. Berry (a.k.a. OkieDB) for all his great instructing at CrossFit Jenks this weekend while home on leave from Iraq!
“Train Hard, Train Smart, Train to Survive!” - OkieDB
Greetings Great CrossFit Jenks Crew,
First and foremost it was an honor and I feel extremely fortunate to get to come in and CrossFit with a great group of CrossFitters and family. All of you are truly an inspiration and are motivators yourself. Your passion and desire to push hard, complete and smoke the 300 WOD is a true testament to your commitment to overall wellness and functional fitness. Keep up the lifestyle and great hard work.
Sunflower and OkieDB will be executing this “Berry Brawl” WOD Coach Berry provided us today. I look forward to your total reps post and will post ours if we survive.
Train Hard, Train Smart, and Train to Survive! OkieDB Out
PS: Mark you are still the main motivator here on the CrossFit Jenks discussion/workout board. Your workouts are fascinating and your ability to make me feel like I am right there with you is phenomenal. Wish I could knock out one of your complete WODs with you. I will bank on one of these in the future! Keep on CrossFitting cuz.
6 miles
47:03
3 Rounds for total reps:
Kettlebell swings (1 minute) 25 lbs
Box jumps (1 minute)
Push ups (1 minute)
Wall ball shots (1 minute) 10lbs - I’m getting the form down!
Jump rope (1 minute) Single unders
Rest (1 minute)
Total reps 590
Kody:
Kettlebell swings (1 minute) 45 lbs
Box jumps (1 minute)
Push ups (1 minute)
Wall ball shots (1 minute) 20lbs
Jump rope (1 minute) Single unders
Rest (1 minute)
Total reps 490
Awesome workout! I’m so glad I won’t be doing it in the 100 degree heat this afternoon.
Good job everyone on the workout!
I’m not looking forward to the heat tonight, I’m even considering starting up with the morning crew for the next couple weeks…. we’ll see!
Also, I would like to start running on Tues or Thursday mornings @ 6am, possibly both- if anyone wants to join me that would be fabulous!
Where are you thinking about running Nicole? I usually run those mornings if we are CrossFitting in the evening….although we may be doing the morning thing all week because of the heat.
Whatever location would be convenient for everyone.. I was thinking Riverside though.. the bridge right next to the Jenks Riverwalk.. what do you think?
Coach Berry this was a very good and brutal WOD that was just as brutal if not more so than Fight Gone Bad. Very Nice. Awesome score Ginny!
“BERRY BRAWL” OkieDB
3 Rounds for total reps:
Kettlebell swings (1 minute) 40 lb dumbbell swings (all I have)
RD 1 25 RD 2 24 RD 3 24
Box jumps (1 minute) 20 in box
RD 1 22 RD 2 22 RD 23
Push ups (1 minute)
RD 1 35 RD 2 34 RD 33
Wall ball shots (1 minute) 20 lb dumbbells (x2 40lbs) thrusters
RD 1 15 RD 2 14 RD 3 15
Jump rope (1 minute) Double Unders (I suck at double unders but getting better)
RD 1 11 RD 2 12 RD 3 12
Rest (1 minute)
TOTAL REPS = 321
“BERRY BRAWL” Sunflower
3 Rounds for total reps:
Kettlebell swings (1 minute) 20 lb dumbbell swings
RD 1 26 RD 2 20 RD 3 23
Box jumps (1 minute) 20 in box
RD 1 15 RD 2 15 RD 3 15
Push ups (1 minute)
RD 1 18 RD 2 12 RD 3 12
Wall ball shots (1 minute) 10 lb dumbbell (x2 20lbs) thrusters
RD 1 17 RD 2 15 RD 3 14
Jump rope (1 minute)
RD 1 103 RD 2 75 RD 3 101
Rest (1 minute)
TOTAL REPS = 481
Train Hard, Train Smart, Train to Survive! OkieDB Out.
“G.I.Jane”
Rx’d in 26:59
hated missing the workout OkieDB!
First off, thanks for the encouraging words OkieDB. I wish my body was totally healthy so I could put max effort into these WODs lately. I can’t do box jumps (injury), and it is too difficult to try and time myself in 1 minute intervals and keep count with today’s WOD by myself. So I did
CFWUx3
Did Crossfit Total even though I really could not go for max on squat and deadlift because of my leg injury still healing.
I did
BS – 3×45, 1×65, 1×85, 1×105, 1×115, 1×135, 1×165
SP – 1×45, 1×60, 1×75, 1×90, 1×105, 1×115 (this equals my SP PR)
DL – 1×135, 1×155, started to do 185, but felt a little twinge in my leg so stopped.
Did deadlift
2 sets of 5×155
1 set of 5×135
Did OHS
3 sets of 10×45
1 set of 10×55
Did 10 pull-ups w/25lbs. added weight
Did 10 chin-ups w/25lbs. added weight
Did Shoulder press
10×65, 8×75, 6×85, 4×90, 10×65
3 Rounds for total reps:
Kettlebell swings (1 minute) 20 lbs
Box jumps (1 minute) (12 inch)
Push ups (1 minute) (girl push ups)
Wall ball shots (1 minute) 8 lbs -
Jump rope (1 minute) Single unders
Rest (1 minute)
Total reps 470
This was a great work out! But at 5:30 PM super hot. I think 103
The warm up was a work out……
GREAT JOB LYNNE..you are AMAZING…
OkieDB sorry I missed you on Saturday… My friend Jeanne
thought you were awsome….but you really made her work.
YOU AND BRECK MAKE A WICKED TEAM!!! TWO PEAS IN A POD!!
3 Rounds for total reps:
Kettlebell swings (1 minute) @35lbs
Box jumps (1 minute)
Push ups (1 minute)
Wall ball shots (1 minute) @12lbs
Jump rope (1 minute) single-unders
Rest (1 minute)
496— my jump rope sucked!