Friday 121228
As many rounds as possible in 20 minutes of:
50 Double unders
40 Walking lunge steps
30 Hand release push-ups
20 Pull-ups
10 Handstand push-ups
Post time to responses.
On Monday, December 31st, ” New Year’s Eve” and Tuesday, January 1st, “New Year’s Day” there will be a 9am & 11am class offered. All other classes are canceled.
The nutrition challenge is filling up fast! There are only 3 spots left! It is first come first serve, so if you have reserved a spot but have not yet paid you need to do so soon because once we reach 25 paid participants it will be filled!
Measurements and weigh-in for the nutrition challenge will be Saturday, January 5th at 12:00pm. If for some reason you will not be able to make that date please e-mail Paige at paigemillspaugh@crossfitjenks.com and make arrangements to do your measurements and weigh-in this Saturday, December 29th at 12:00pm.
The next CrossFit 101 will start Wednesday, January 2nd at 6:30pm. The dates for the CrossFit 101 will be as follows:
Wednesday, January 2nd- 6:30pm
Thursday, January 3rd- 6:30pm
Saturday, January 5th-11:00am
Tuesday, January 8th- 6:30pm
Thursday, January 10th-6:30pm
Saturday, January 12th- 11:00am
3 rds even
Back squats: 5-3-2-1-1-1 @ 85-95-115-135-145-170
WOD 2 rds + 6 d/u
(2 abmats for HSPU)
WOD w/ Mod HSPU = 2+30 push-ups….wasn’t mentally or physically into today
Back Squat
5@85, 3@125, 2@155, 1@185, 1@205
Wod
2 rounds + 15 PU
*1st round did 2 hspu Rxd and then kept failing so switched to 1 AB mat
Frustrating!!
Back Squats
5×85
3×115
2×135
2×155
1×175
1×195
1×205
Crossfit TNT in St. Louis
45 sec work 15 sec rest
Row burpees bike squats push ups
3 rounds 1 rope climb 15 squats
5×5 OHS
135#
Back Squat:
5 @ 135
3 @ 185
2 @ 225, 245
1 @ 265, 285, 305
Wod as rx’d:
2 Rds + 12 push-ups
Miserable failure at HSPU yet again
Back Squat:
5 – 135
3 – 185
2 – 225 / 225
1 – 225 / 245 / 245(f)…Not getting low enough
Wod as rx’d:
2 Rds + 4 HSPU…so close to three Rds. Owned by HSPU
Back squat up to 135
Wod w 25 du’s, 5 legit HSPU’s
3 rounds, 9 push ups
Back squats up to 195# (pr)
WOD
scaled to 15 pullups/round
2 rounds + 20 doubles
I liked this one even though I did poorly!! No rhythm on the doubles!
250 m 1 legged row
40 one legged box step ups
30 push ups
20 pull ups
10 hspu 1 ab mat
2 rounds
My left butt better look good after this is all over!
Back squat up to 185#
Wod w/2ab mat hspu
2+13 hand release pu’s
Row 5k
18:29
Oh and a big congrats on your PR today Michelle!!
Back Squat
5@85,
3@125,
2@155,
1@185, 205
WOD as Rx’d (strict hspu):
3 rounds + 18 pullups
BS 1×305-325(f)
wod
3 rds + 4 DU
Thursday 121227
3 Rounds for time of:
21 Deadlifts (135 lbs, 95 lbs)
15 Front squats
9 Push jerk
11:00rx.d (super slow and lethargic)
Back squat singles @ 275-285-290
Wod rx’d: 3 rounds + 18 push-ups
Back Squat:
5 @ 135
5 @ 225
2 @ 275, 295
1 @ 315, 335, 355
Wod as rx’d:
3+10 walking lunges
BS 135#
WOD w/ 2 abmats
2 Rounds + 10 pull-ups
Great lifting with you Mike
Back Squat
5 @ 135
3 @ 225
2 @ 285
2 @ 315
1 @ 335
1 @ 365
1 @ 385
WOD
As Rx’d
3 Rounds + 6 Pull-ups
BS 1×225
WOD – 2 rds and 33 lunges (DU’s may have been a little sketchy . . .)
Good to see everyone again! Greg, hope the knee gets fixed up and feeling better soon.