Wednesday 140618
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to responses.
Compare to February 7, 2014.
Join us this Saturday, June 21st for a post-WOD family pool party at Allan & Angie’s! They have graciously offered to provide the pool, burgers & hotdogs. Bring your family, a side and beverage of your choice and come enjoy the summer sun with us! Please RSVP to info@crossfitjenks.com so we know how much meat will need to be purchased. Also, there are directions available at the gym or e-mail Angie @ alarge2@cox.net .. hope to see you all there!
Strength (10 minutes)
Even minutes: 5 x 305# DL completed
Odd minutes: Strict HSPU (10, 10, 7, 5, 5)
WOD with DU as prescribed and GHDs (25, 20, 15, 10, 5)
11:40
Even minutes
5 deadlifts@155#
Odd minutes
10m handstand walk
Did down and back on first and last set
WOD rx’d
6:52
No where close to a PR…sit ups were too slow
Strength:
Even Minutes 5 Deadlifts @ 185#
Odd Minutes 5 HSPU to 2 abmats
“Kettlebell Annie”
50-40-30-20-10
Kettlebell Swings 35#
Sit Ups
14:50
Strength (10 minutes)
Even minutes: 5 x 305# DL completed
Odd minutes: HSPU (5, 5, 5, 5, 5)
WOD with 50 DU then 40,30,20,10 singles (was tired of whipping my back)
GHD’s
50
35
20
20
10
(shorted 15 reps)
14:20
My Jordan flys over the ocean.
My Jordan flys over the sea.
My Jordan flys over the ocean, please bring back my Jordan to me.
hahahahaha
Go home, Henry – you’re drunk
Hank, I think a lot of people are singing that song!!!
EMOM 10
Even: 5 DL @ 205
Odd: 10 strict deficit HSPU (45# bumper)
“Annie”
As Rx’d
Time: 6:44 – over a min off PR
Took a few too many days off because of a bad knee and also prepping for my move back to Tulsa…
5 DL @ 155# and 10 push-ups
WOD w/ walking lunges instead of situps = 11:39
Warmup was
1 min single unders= 100
1 min doubles= 50
1 min singles= 100
1 min doubles= 50
1 min singles= 100
Strength was 265lb deadlifts sets of 5 with 3 handstand walks there and back and 2 handstand walks there.
WOD in 9:27.
😂😂😂😂😂😂😂😂 Henry, that’s hilarious!!
10 Minutes:
Even: 5 Deadlifts@365#
Odd: Handstand walk 10 meters
Did 20 meters of handstand walks on rounds 1,2 and 4.
All deadlifts and handstand walks unbroken.
“Annie”
with anchored sit-ups and using arms
Time: 7:07
Strength: 10 min
Even Minutes 5 Deadlifts @ 225#
Odd Minutes 5 HSPU
“Annie”
50-40-30-20-10
DU
Sit Ups
10:30
12:12
5k- 25:01
Henry, are you okay mate? Do you need a cuddle?
Warm Up:
5 min of calf torture
275 singles
135 doubles
Strength:
5 DL @ 275
5 HSPU (14 strict, 11 kip)
“Annie” – 6:25 (:16 off PR)
* everything unbroken, guess my sit ups were just too slow
Deadlifts – 1st round @185#, last 4 @205#
Annie – 8:33
Strength – 10 min
Even min – 5 Deadlifts @ 275#
Odd min – 30 sec hand stand hold
WOD as Rx
9:28
Slower than last time. I think I did more sit-ups (lost count)
Henry and Dave, that’s funny.
5 DL @ 155#
5 HSPU – 25 strict
“Annie” – 7:08 (pr) by 1:06
Tyler – Great time!!! even if it is not a PR
Great job, Laura!! 🙂
5 DL @ 205 (only 3 rounds) & HS walk practice
WOD as Rx’d
9:08
MU attempts… again got on top of the rings but my DANG ARM slips thru every time!!!!
Strength w 125 and 5 kipping HSpu
Wod 10:55
WOD as rx’d 7:11. Fun work out!
Strength
330 DL
20 sexond handstand hold
WOD @1/2 DU
10:44
DL 225#
worked on handstand walks (tried)
Wod as Rx 7:24 5 min Pr
warmup challenge completed
300 singles
200 DU
deadlifts @ 185
handstand walk 10 m
all minutes completed
WOD as rx’d=5:40(11 sec off pr)
DL @ 345
wod
9:13
OHS 135-155-175-195-215 failed jerk twice, then got under it but couldn’t stabilize it (Breck probably would have called it a no rep). UGH
On the bright side I made some progress with handstand walks and made it 4 mat lengths! Thanks for the help, Nicole!
Annie rx’d w/ anchored SU
9:13
PR is 8:01 from 12/2010
Annie
9:53
:47 off PR
“No one will make the warm up challenge” – Breck
“Watch me” – Mitchell
Good work man, amazing Annie time too.
Strength: 135# deadlift first 2 rds then 125# last 3 – with 10 push ups odd minute:
WOD w/150,120,90,60,30 singles
14:?? (forgot..and didn’t write it down)
Boot camp w/Kristi, Lisa and Stephanie
Warm up:
40 Jumping jacks
Skipping down and back (out side door and around tire at end of driveway and back)
10 walk outs
Flutter kicks (out side door….end of driveway and back)
2 minutes jogging on spot
20 dumbbell presses
400 meter run
20 dumbbell squats
Square cone WOD:
10 push ups
10 jumping squats
10 lunge forward and back (on ea leg-total 20)
Run backwards around cones (in a square) 3 times
20 mountain climbers
20 high knees
5 squat thrust w/jumping jack
Run backwards around cones (in a square) 3 times
10 cruches on bench
10 step up on box and raise leg (on ea leg – total 20)
10-9-8-7-6-5-4-3-2-1
Burpees and sit ups! YAH BURPEE!!!!
Dumbbell high low carry to end of drive way and back . then switch arms
Repeat again with heavier dumbbells
Hang on bar: 1st to fall: 10 burpees, 2nd 400M run and 3rd 20 box steps:
(Lisa did not hang due to shoulder issue..so she got burpeets, Stephanie dropped 1st..but I let she and Kristi do the 20 box steps! A couple of minutes stretching.
Great job girls! It was HOT tonight..You all kept working w/hardly no rest.
See you on Monday!!! If any of you other crossfitters want to try it, it is 5:30 PM.
Dead lift 165#
Wod RX 7:57 New PR
Strength: Deadlift at 245lbs
WOD: with singles 150,120,90,60,30. 7:50 (Jump rope broke on round of 150.)