Thursday 140220
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
For a downloadable PDF of the workout, click here.
Post reps to responses.
Compare to March 16, 2013.
What time is it? It’s Open time!!! If you are new to CrossFit, you may be wondering exactly what that means, so here goes…
The CrossFit Open is 5-week competition for EVERYONE! The main objective is to find the best athletes in each region to qualify for Regionals, but it has grown into a worldwide opportunity to test your fitness level and compare it to others! Whether you are brand new to CrossFit or have been Crossfitting for years, the Open is a great way to push yourself to new heights and then cheer on your fellow athletes at CrossFit Jenks! The Open tightens our community, provides the opportunity to meet others, and is a TON of fun! Take the challenge, join the Open, and see what you are made of! We believe in you and will be there to cheer you on!!
If that little pep-talk wasn’t enough to get you to sign up…click on the following link for Talayna Forunato’s Top Ten Reasons to Join the CrossFit Open. (I, personally, am shooting for #10! )
Now you are ready to sign-up! I can feel it! The Open Starts on February 27th, so click on this link to join the 2014 CrossFit Open. You won’t be sorry!
http://games.crossfit.com/article/register-open-now
Let the Games Begin with YOU!
228
Crossfit native
Warm up with squat snatch barbell#
Strength
Squat snatch
2×3 @ 70% 115#
2×3 @ 80% 135#
1×3 @ 90% 155# (only got it twice)
Wod
400 m run w/ 15 push press 135#
400 m run w/ 12 push press 135#
400 m run w/ 9 push press 135#
400 m run w/ 6 push press 135#
10:55
Finisher
5×10 supermans
212
Strength: Front squat
10×2 (230#)
WOD as rx’d
190 reps (6 rounds + 5 reps into the deadlift)
Strength- CFFB WOD
10 min- min on min off, complete 30 Russian KB swings every min. Count penalty every round not completed.
All round complete, 150 swings total
•
Tomorrow’s WOD
2 Rounds of 2 min on 1 min off-
Pull Ups – 52, 31
Push Ups- 52, 33
Row (cal)- 36, 32
M Sit Ups- 52, 43
Bar Dips – 38, 36
TOTAL = 405
Nice work Stone, good luck today.
FS @ 135
WOD as Rx’d = 216 reps (compared to 294 reps during the 2013 open….yikes!)
Wod#1
3 rounds
500 mtr row
400 mtr run
Goal: all under 2 minutes per exercise
Wod#2
219
Strength- CFFB WOD
10 min- min on min off, complete 30 Russian KB swings every min.
All round complete, 150 swings total
•
Tomorrow’s WOD
2 Rounds of 2 min on 1 min off-
Pull Ups – 44,31
Push Ups- 65,48
Row (cal)- 40, 37
M Sit Ups- 47,40
Bar Dips – 31,24
TOTAL = 407
Have fun in Vegas Tyler
FS 10 x 2 @ 230#
WOD Rx’d
157
Sandbagged (LBS)
Tough week.
Front squats 140#
Wod as rxd 6 rounds
Strength – Front Squat
155(3) 11X2 @ 175
So much for the warm up set
WOD at 95#
5 rounds plus 10 Deadlifts.
Total 165 reps.
Anyone going to Girl on Girl tonight??
FS 10 x 2 @ 195
Wod as rx’d
191
Front Squat
10 x 2 @ 215
WOD as rx’d
197 reps (6 rounds plus 2 box jumps)
Front squats at 120
Wod as Rx’d 5 rounds, 2 overheads
@ Home
Started slow and finished slower…
6 rounds + 0 Box Jumps
Front squats 10 x 2 x 210lbs. (83%)
WOD as RX’d = 7 rounds + 5 shoulder to OH = 215
FS 10×2@255
wod
5 rds + 11 BJ
176 reps
Second visit
Strength – 20 sec hand Stand Holds every 2 min
WOD
30 Power Cleans for time
5:48
150 sit ups for time.
7:21
Front Squat
5 x 155
3 x 245
2 x 245
10 set x 2 @ 245
Wod 137 reps
I really just showed up to lift
Warm up (10 mins)
Even: 100m row
Odd: 50 DU’s
Strength: 10 min Death by clean & jerk (155#)
Completed 7 rounds then 5 reps for remaining 3 mins
Tomorrows WOD:
2 Rounds for max reps:
2 Minutes of pull-ups: 49-40
1 Minute rest
2 Minutes of push-ups: 65-53
1 Minute rest
2 Minutes of rowing (calories): 33-32
1 Minute rest
2 Minutes of military sit-ups: 54-53
1 Minute rest
2 Minutes of bar dips: 48-46
1 Minute rest
Total Reps: 473
Pull-ups were really weak – shoulders are fried
Awesome job Mike on the HSPU free standing from the parellettes
You’ll get there some day Breck. Just keep trying.
Front Squat
10 x 2 @ 110#
WOD Rx’d
7 rds + 2 Shoulder 2 overhead
FS 10×2 @ 110
WOD
185 reps