Monday 101129
“The CrossFit Jenks Warm-up”
3 Rounds for time of:
15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring dips or bar dips
15 Pull-ups
Post time to responses.
Compare to June 28, 2010.
The next series of On-Ramp Classes will begin Wednesday, December 1st and end Monday, December 27th. These classes will be held every Monday and Wednesday evening at 6:30pm and on Saturday at 11:00am. The On-Ramp Classes are limited to five people so be sure to e-mail breckberry@crossfitjenks.com before they fill up!
just wanted to let everyone know abot our event on the 11th.
http://www.youtube.com/watch?v=O8a1tNPqO3g&feature=player_embedded
http://www.crossfiteclipse.com/index.php?option=com_content&view=category&layout=blog&id=14&Itemid=27
front squat
135-155-165-175-175 sets of 175 i did 7 and other 3 sets were 10
wod
10:27
m/170/30
wod 9:57
m/209/32
FS- 5×10=135,155,185,205,215
wod 19:33
WOD: 16:13
Front squats
10 ea @ 65, 75, 85, 105, 115 (PR by 30 lbs on a 10 rep)
M/165/26
fs 10@135,155,175,185,190f @3
wod 13:41
Front Squat
65-95-115-135-155
17:52
5 minutes slower than last time. Guess I’ve been doing dips wrong this whole time.
Front Squats: 5×10 @ 85 lbs
WOD = 22:46
Subbed 16 walking lunges for sit-ups and did bar dips at new standard
Subbed back squats for front squats: 5×10 @ 185#
WOD = 18:40
Front Squat (10 x 5):
135-155-165-175-185 (failed after 8 reps)
WOD:
16:44. My excessive boozing during the OU game this last saturday took its toll…well worth it but I am getting too old…
FS- 5×10=45,95,115,135,145
wod rx’d 10:16
Front Squat (10×5):
65-75-85-105-115
Wod as Rx’d (w/ 45lb bar & ring dips): 14:44
Front Squat (10×5):
65-75-85-105-115
WOD modifed w/ 5 ring dips at new standard
Time: 17:22
WOD w bar dips: 16:15
Front squats 5×10 135#
WOD as RXd 14:49
Front Squats
5 x 10 @ 125
WOD as Rx’d
16:38
WOD as Rx’d
9:45
Front Squats
5×10 @ 225
WOD
As Rx’d
Time: 13:26
Front squats (5×10)
135,155,165,170,175(7)
WOD
As rx’d
Time: 17:24