Wednesday 140219
“Nancy”
5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to July 8, 2013.
Wednesday 140219
“Nancy”
5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to July 8, 2013.
Masters men & women…we need you!
Tonight registration opens for the Bricktown throwdown in OKC. The competition is
May 16-18. CrossFit Jenks has an amazingly strong group of over 40 men and women and we should be able to put a very competitive team together! Teams consist of 3 men and 3 women. Dan and I are in… If you are interested, please text me at 918260-3287. Also, let me know if you are able to get online tonight and register us. I am getting my masters and will be in class tonight until 10:30 so unfortunately I can’t. I think the spots will fill quickly! Let’s do this!
OHS – 3@95-3@115-3@135-3@155-3@175-3@185
No heavy singles today, but happy to tie 3Rm PR @185
WOD – 14:47, unbroken w/ slow runs
15:14
Crossfit native
Warm up with barbell
10 shoulder press
10 push press
10 push jerk
Strength:
2×3 push press at 135#
2×3 push press at 165#
1×3 push press at 185#
Wod:
200 meter run + 10 OHS at 135#
400 meter run + 10 SDHP 55#
200 meter run + 10 pull ups
400 meter run + 10 hand release push ups
8:03
Finisher:
5×10 abs with plank holds waiting for your turn on the stationary machine
I miss CFJenks! Nothing beats home
OHS
3@95
2@115
2@135
1@145
1@155(pr)
1@165(pr)
WOD as rx’d=16:51
Erin was trying to get a scaled team together for the same competition Shan is talking about. As far as i know, Dave, Erin and I are in. Let me know if you are interested. 918-720-8616.
OHS to 115# (pr)
WOD (5 rounds of 10 OHS with 75# + 500m row)
20:33
Strength: OHS
3-2-2-1-1-1
135/135/155/155/155
WOD as rx’d:
18:31
OHS – 3@95-3@115-3@135-3@155-3@175-3@185
WOD RXD 12:49
OHS 3-2-2-1-1-1 @ 65-75-80-85-85-85
WOD as Rx’d = 19:29 unbroken
“Nancy” is still one of my all time favorites!! 🙂
Hotel Workout
30-20-10:
Burpees
Air Squats
Pushups
22:30
OHS up to 85#
WOD as Rx’d = 17:24
Practiced mu’s
WOD as Rxd
15:01
Great job 930! I am so happy I got to see you miss brandy!
OHS – up to 125# (pr)
Wod rx’d – 15:47 (pr by 2:49)
Overhead Squat
3@135#
2@205#
2@225#
1@255#
1@275#
Failed @ 285#
“Nancy”
As Rx’d
OHS unbroken
Time: 11:43
OHS up to 95
Wod w 65 and alternAted row and run
19:03
Morning WOD: (Yesterdays)
5 Rounds for time of:
15 Power snatch (Men 95 lbs, Women 65 lbs)
400 Meter run
14:39
Noon WOD:
75 Double Unders
65 Sit-Ups
55 Kettlebell Swings (55/35#)
45 Goblet Squats (55/35#)
35 Burpees
25 Pull-Ups
15 Dips
13:05
“Rowing Helen”
3 RFT:
500m row
21 kettlebell swings (55#)
12 pull-ups
Time: 12:02
Miserable – too much rowing this week
OHS upto 205#
“Nancy”
As Rx’d
OHS unbroken
Time: 14:15
OHS 55-65-75-85-90(PR)95(PR)
WOD 55#
18:47
OHS
5 x 5 @ 95# (left shoulder issue)
WOD as rx’d
18:15
OHS up to 105# (PR)
WOD as Rx’d 18:49, first time to face Nacncy as Rx’d, so a PR on that too!
Good Day! Good to see everyone!
Orlando: 3 miles 27:50
OHS 1×225-245-255(30# pr)
wod
18:04
Hammy still not 100% didnt want to do runs
Sean was nice enough to try this one with me.
4 rounds of:
12 Power Clean (135)
9 Over the Box Jumps (24″)
6 Front Squats (135)
Rest 2 minutes between rounds
Score is total time minus 6 minutes
Rx: 5:17
Strength – front squats (no OHS)
Up to 245# (pr)
With Max – shoulder stuff still going
4 rounds of:
12 Power Clean (135)
9 Over the Box Jumps (24″)
6 Front Squats (135)
Rest 2 minutes between rounds
Score is total time minus 6 minutes
Rx: 7:39 (couldn’t keep up with Max)
OHS: (3) 35 (2) 55 (2) 65 (1) 70 (1) 75 (1) 85 (Failed on 85#)
Thanks for the motivation Joan!
WOD: 35# OHS
18:44
Strength – Overhead Squats
95(3)-115(2)-135(1)-145(1)-155(1) PR with no doubt below parallel.
WOD as Rx
21:55. LBS kicked in on third round and almost knocked me out.
OHS
85/3-125/2-135/2-145-165-170
No PR today
3 rds
500m row
5 dips
5 strict PLU with black band
OHS
3 @ 95#
3 @ 115#
2 @ 135#
1 @ 155#
1 @ 175# (10# PR)
1 @ 185# (20# PR)
‘Nancy’ Rx’d
15:04
Unbroken, just slow runs.
PR on Nancy too, first time doing it!
OHS to 175# failed at 185#
Nancy
17:19 pr by :12
Clint I hope the ankle is ok
Boot camp w/Stephanie, Missy, Kristi, Amanda, Cheryl, Jamie and Holly (where were you Karin??) and Lisa, sorry you had to miss tonight. Kristi, thanks for bringing all the girls..so nice to meet them. Hope they liked it!
Warm up:
10 burpees
20 air squats
20 sit ups
20 lateral jumps over abmat
10 jump over bench
20 box jump or step ups
20 OH walking lunges w/plates
2 mintues jumping rope
2 rds:
Farmer carry w/dumbbells to end of driveway and back 4 times
2 mnutes of jump ropes
10 rds of:
30 sec rowing, 30 sec rest
1st: Missy 1,367
2nd: Holly 1,331
3rd: Jamie 1,324
400 M run
40 box jumps or step ups
40 sit ups
35 squats
20 push ups
30 Kettle bell swings
10 Knees to elbows
Finished w/1minute plank hold
REMINDER…BOOT CAMP MONDAY AND WEDNESDAY AT 5:30 PM
It was a lot of fun tonight. Hope to see you girls again.
I think I counted 9 PRs posted today for the OHS…and a PR for front squat..
Great job everyone!
OHS
3@85
3@125
2@135
2@145
1@155
1@170 (PR)
“Nancy” as Rx’d
12:31 (PR)
OHS up to 105#
Nancy with 55#: 18:21