Monday 110502
3 Rounds for time of:
15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
30 Push-ups (Hands released at the bottom)
Post time to responses.
Our next CrossFit 101 will be starting this Tuesday at 6:30pm. Please e-mail breckberry@crossfitjenks.com to get signed up. This class is limited to 5 people so please reserve your spot ASAP!
It’s PARTY TIME!! In celebration of the end of the Open and the upcoming Regional competition, we would like to invite everyone to a cookout/swim party (yes, the pool is heated) hosted by Phil Hawkins! It will be this Saturday starting around 1pm. We will have a donation bucket at the gym to purchase food and beverages. If you prefer, you can bring a side dish. Please RSVP to nicoleberry@crossfitjenks.com. We look forward to seeing everyone there!!
**The address will be available at the gym.
strength.. strict shoulder press (max is 135, so I based everything off 125)
warm up
55 x5
65 x5
75 x5
work sets
85 x5
95 x5
105×8
wod rx’d 6:33
Shoulder Press
35 x 5
40 x 5
45 x 3
50 x 5
55 x 5
60 x 10
WOD as Rx’d = 9:56
WOD as Rx’d: 6:57
WOD as Rx 10:12
shoulder press
5 @ 35
5 @ 40
3 @ 45
5 @ 50
5 @ 55
5 @ 60
Wendler Shoulder Press
5 @ 65% (95 lbs.)
5 @ 75% (105 lbs.)
6 @ 85 % (120 lbs.)
wod as rxd = 9:27
muscle failure on games-style push ups
WOD: 7:22
@ 55lbs & girl push ups
I DID MY FIRST PULL UP!!!
Wod rxd: 5:43
Shoulder press based off of 120#
5@50
5@60
3@70
5@80
5@90
12@100#
Shoulder Press
35 x 5
40 x 5
50 x 3
55 x 5
60 x 5
70 x 9
WOD as Rx’d
6:36
Shoulder Press
35 x 5
40 x 5
45 x 3
55 x 5
65 x 5
75 x 7
WOD as Rx’d
7:08
Shoulder Press (Windler Style…used 145 lb as a base)
5 @ 60
5 @ 75
5 @ 90
5 @ 95
5 @ 110
8 @ 125
WOD as Rx’d:
8:10 (muscle failure on games style push ups as well)
Shoulder Press
40 x 5
45 x 5
55 x 3
60 x 5
70 x 5
80 x 10
WOD as Rx’d
4:59
Shoulder Press
5 @ 65
5 @ 85
3 @ 100
5 @ 105
5 @ 125
10 @ 140
WOD as rx’d
8:40
shoulder press (assuming max=150, so based on 135)
5 @ 55
5 @ 65
3 @ 85
5 @ 90
5 @ 105
11 @ 115
wod
10:00
Shoulder press (max 185lbs)
Last working 8 @ 155
WOD 7:24
Shoulder press up to 55# (did 15)
WOD as Rx’d: 8:26
WOD w/42# 12:15 (push ups were slow)
Shoulder press
5 @ 27
5 @ 32
3 @ 37
5 @ 42
5 @ 47
6 @ 52
I am going to like the strength progression!
Congrats Lori on your first pull up!!!!
Shoulder Press
40 x 5
45 x 5
55 x 3
60 x 5
70 x 5
80 x 10
WOD as Rx’d
7:13
Shoulder presses (1 rep max = 135#)
5 @ 90#
5 @ 105#
7 @ 115#
WOD as RXd 9:09
35 x 5
40 x 5
50 x 3
55 x 5 (rounded up from 52)
60 x 5
70 x 10
I’m a little skeptical about my math. Might have by bring my own calculator.
WOD as rx’d: 8:22
I confess there was some slight worming.
65 x 5
80 x 5
100 x 3
115 x 5
125 x 5
140 x 5
WOD 11:21 as rx’d break dance worm on last 30
oops shoulder press max is 170. based workout on 165
5 x 115#
5 x 125#
11 x 140# (85%)
WOD = 4:13
WOD = 6:02 as RX
5km Row
Time: 19:05.6
Shoulder Press (Max=170, 90% of max=155)
Warm-up sets
5 @ 65
5 @ 80
3 @ 95
Work sets
5 @ 105
5 @ 115
7 @ 130
WOD
As Rx’d
Time: 4:53