Tuesday 131112
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (Men 135 lbs, Women 95 lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Compare to July 7, 2011.
Don’t forget ladies! CrossFit Jenks will be hosting this month’s Girl’s Night Out this Thursday at 6pm. We will have a fun WOD, a Trunk show by Ascent with lots of cool WOD gear AND some cool door prizes! Feel free to bring a beverage of your choice for a post-WOD social. It is $5 at the door and all proceeds for the event will go to the West Side Harvest Market. For more information check out the website: Westsideharvest.com
*Thursday, November 14th all evening classes will be canceled
PC 105, 125, 145, 165, 175, 185, 195(f-2nd rep)
WOD 21 (5,4,4,4,4)
PC 2-2-2-2-2-2-1
95-115-135-165-185-185-200(pr)
WOD RX’d
20 (4,4,4,4,4)
PC up to 200
Wod rxd
6, 6, 5+1 pc, 5+1pc, 6 =28+2 pc
Power Cleans – 2 ea @ 55-65-75-85-95-105-110
“The Chief” as Rx = 204 reps
1 – 3 rds
2 – 2 rds + 3 cleans
3 – 2 rds
4 – 2 rds
5 – 2 rds + 3 cleans
(Strict push-ups ate up my time!)
PC 2-2-2-2-2-2-1
95-115-135-155-175-185-185
WOD RX’d
5 rounds
5 rounds
4 +1 squat
5 rounds
4 +5 squats
438 total
Powerclean up to 225#
WOD
424 reps total between 4-5rds each round
Power Clean:
2@95
2@135
2@155
2@175
2@185
1@195 (failed on 2nd rep)
1@205 (failed twice)
1@205 (came up really easy on the third try, wasnt getting my elbows under fast enough)
“The Chief” as Rx’d
Round 1: 5 rounds
Round 2: 5 rounds
Round 3: 5 rounds
Round 4: 5 rounds
Round 5: 5 rounds
Total Rounds: 25
Total Reps: 450
Fun workout
Power Clean doubles to 185#
The Chief WOD rx’d
Rd1 – 5 rounds – 90 reps
Rd2 – 4 rounds – 72 reps
Rd3 – 4 rounds – 72 reps
Rd4 – 4 rounds – 72 reps
Rd5 – 4 rounds – 72 reps
Total – 21 rounds – 378 reps
Power cleans up to 115 (f) on second touch&go
WOD RX’d
262 reps
PC 195 (2 sets of 2 reps)
WOD Rxd: 20 + 6PU
(4 + 6PU, 4, 4, 4, 4)
Power cleans up to 135# x 2, 145# x 1 (PR)
WOD rx’d: 373 (20 rounds + 9 power cleans + 4 pushups)
Power cleans up to 175# x 2
WOD rx’d : 374
PC – up to 125# x 2
WOD rx’d – 385
Wod as rx’d = 435
5,5,5,5,5
450
Strength 7X2 Power Clean
95-115-135-155-165(f second rep)-175(f)-155
WOD with 115#
5 + 2 PC
4 + 6 PU
4 + 1 PC
4 + 2 PC
3 + 6 PU
407
Good job nooners.
WOD as rx’d = 467 reps
Rd #1 – 5 + 6 PU
Rd #2 – 5 + 3 PC
Rd #3 – 5
Rd #4 – 5 + 1PC
Rd #5 – 5 + 1PU
Run w/ 30# vest
~4.2 miles
~1 hr
PC up to 205
WOD as rx’ed: 3/3/2/3/2: 234 reps
Power Clean – singles instead of doubles (back issues)
155-185-205-215-225-235-245(ugly, but PR)
WOD rx’d – 480 reps
Unbelievable work, Stone!
Chief
284
PC
2@95,115,135,145,155,165
1@175(pr)
WOD as rx’d=392
415
Power cleans up to 175# x 2
WOD rx’d : 392
Boot Camp (Lisa and Stephanie)
Warm Up:
3 rds:
100 single jump ropes
10 burpees
On Oct. 10 – 10 rds – Row 30 seconds, rest 30 seconds (Lisa and Stephanie
were not here for the baseline test)
Stephanie: 1230 M
Lisa: 1268 M
WOD:
5 sprints down and back (*All the sprints start with Frankenstein walk down)
50 sit ups
4 Sprints *
40 step up on box
3 Sprints *
30 Kettlebell swings
2 Sprints *
20 push ups
1 Sprint *
10 walking lunge
Kettlebell WOD:
20 half swings
10 half swings with left arm
10 half swings with right arm
20 sit ups holding KB with both arms
10 sit ups holding KB w/ left arm
10 sit ups holding KB w/ right arm
10 Russian twists w/KB
Joan, thank you again for joining the class for 3-4 minutes stretching!
PC Singles up to 215# (PR)
Fail x2 @225# (need to work on form)
WOD Rx’d
1. 5 + 3PC
2. 5
3. 4 + 6PU
4. 4 + 3PC
5. 4 + 4PU
418 total
PC up to 100lbs (PR)
WOD with 65lbs
269 total
Done on 11/13/2013 at home
Power Cleans
2 x 95, 2 x 115, 2 x 135, 2 x 155, 2 x 165, 2 x 175, 1 x 185 (failed 2nd Clean)
WOD RX’d
4 + 6PU, 4 + 3 PC, 4, 4 + 1 PC, 4
373 total