CrossFit Jenks » December 28, 2009

Dec 28 2009

December 28, 2009

Published by Breck at 12:01 am under Workout of the Day (WOD)

Monday 091228

“Karen”

For time:

150 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

Post time to responses.

Compare to October 2, 2009.

Holiday hours:

Thursday, December 31st (New Years Eve) – 9:00am & 10:00am classes only

Friday, January 1st (New Years Day) – 9:00am & 10:00am classes only

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15 responses so far

15 Responses to “December 28, 2009”

# Andyon 28 Dec 2009 at 8:31 am

back squat 3×5 @ 215

wod~6:38
# Adamon 28 Dec 2009 at 9:13 am

“Karen”

as Rx’d- 10:4?
# Traeon 28 Dec 2009 at 9:22 am

back squat 3×5 225#
wod-8:47, my legs are shot
# Stamileon 28 Dec 2009 at 10:57 am

At CrossFit Austin:
400 m run
21 Pull-Ups
400 m run
15 Pull-Ups
400 m run
9 Pull-Ups
(upgraded to chest2bar)=7:36
# Brodyon 28 Dec 2009 at 11:01 am

back squat 260# 3×5
wod 8:53
# stowerson 28 Dec 2009 at 1:38 pm

wod 7:05 holiday relapse kicked my @ce this morning. might have to double up today. I’m not sure why exactly after this performance but, I am officially registered for the sectional. Peer pressure is a mother I guess?
# stowerson 28 Dec 2009 at 1:40 pm

oh yeah, kevin you beast! nice pic
# BAMon 28 Dec 2009 at 3:31 pm

Kevin your looking ready for the sectionals. I bet your hoping for some OHS max loads.

Back Squat
Warm-up sets = 45×10, 135×10, 185×10
1×5 @ 225
1×3 @ 255
1×2 @ 275
Work-sets = 3×5 @ 255
Knocked out 1 burn set of high bar back squats as I like to stay familiar with them at 185×10. They felt weird after always low bar back squatting. Glad I did them.

WOD
“Karen”
For time:
150 Wall ball shots (Men 20 lb ball)
as RXd = 12:25 only shots counted if ball hit 10 foot mark or higher
Man I am hurting here and better practice this benchmark girl based on CF Jenks great times. Excellent dates with KAREN CJ Jenks. You all are making BAM work on this now.

I haven’t done muscle ups in 3-4 weeks or more so I did 25 muscle-ups in between squat sets. Man I ripped my skin in the heel of the hand. Gotta keep those muscle-up calluses from now on.
Finished off with 50 ab mat sit-ups unanchored.

Nice job and times again CF Jenks CrossFitters.
# Lorenon 28 Dec 2009 at 4:35 pm

Back Squat= 3X5@ 340
“Karen”
=7:20
# Samanthaon 28 Dec 2009 at 8:02 pm

Back Squat
Warm-up sets
1×5 @ 75
1×3 @ 90
1×2 @ 95
Work-sets = 2×5 @ 165 (didn’t get the 3rd, ran out of time!)

Karen as rx’d
15:40

Compare to Oct 2 Karen time w/ 10# ball: 17+ minutes and I think I miscounted and did about 130 reps instead of 150 that time.
# Jasonon 28 Dec 2009 at 8:12 pm

back squats work sets 225×5, 2×5 of 235

first time for Karen – not so pretty @ 10:27
# Justinon 28 Dec 2009 at 10:02 pm

“Karen”
Time: 5:58
# Denveron 28 Dec 2009 at 11:47 pm

“Karen”

Time: 6:37
# Ginnyon 29 Dec 2009 at 10:06 am

Back Squats
5 x 95
3 x 115
2 x 125
Work Sets
3 x 5 @ 135
I haven’t been able to get up this heavy in a long time because it was bothering my shoulder so this is a HUGE milestone in recovery!

Modified Saturday’s workout instead of Karen”
45 box jump (20 inch)
45 Thruster (25lb left arm)
45 hang power clean (25 lb left arm)
45 left arm only ring row
45 GHD sit ups
45 KB swings (25lb left arm)
Time: 13:42
# Ginnyon 29 Dec 2009 at 10:07 am

Oh yeah, and I broke that into 3 sets of 15.