September 19, 2014

Friday 140919

As many rounds as possible in 7 minutes of:

10 Wall ball shots (20#, 14#)

20 Double unders

rest 3 minutes

As many rounds as possible in 7 minutes of:

10 Calorie row

20 Pull-ups

rest 3 minutes

As many rounds as possible in 7 minutes of:

10 Handstand push-ups

20 Box jumps (30”, 24”)

Post results to responses.

Athletes choice of order.

Stone (press position)

CrossFit Jenks WILL still be holding all of our regular classes today and tomorrow. Please come get your WOD on and then head downtown to support all the athletes competing in the Battle at The Ballpark Competition at ONEOK Field!

*Saturday Morning Child Care is Canceled.

25 thoughts on “September 19, 2014”

  1. WODs in order listed:
    WOD 1 – 9 rds + 2 wb *everything unbroken except rd 4 of dubs 18-2.
    WOD 2 – 3 rds + 12 pull ups
    WOD 3 – 2 rds, ran out of gas bad.
    No squats.

  2. Holy dub unders! TS nice work….. Need to hear from you again maybe around noon for another post tho.!

    Wod 1 row / pull-ups = 3 rds + 12 pull-ups
    Wod 2 hspu / step ups 24″ = 4 rds + 7 hspu
    Wod 3 wb / dub unders = 4 rds + 9 wb

    Strength
    Front Squat 95# each rd (15-12-12-12-15 reps)

    Good luck to all CF Jenks ballpark athletes

  3. WOD 1=3 rounds + 6 box jumps
    WOD 2= 4 rounds + 1 calorie
    WOD 3= 4 rounds + 7 DU
    Back Squat
    15 @ 75
    12@ 95
    9 @ 115
    6 @ 135
    5 @ 155

    put the beat down on Dupler this morning!!

  4. 4 WOD day- strength was last
    1st- row/pull-ups as rx’d
    Completed: 4 rounds + 10 pull-ups
    *3 min rest
    2nd- wall ball/jump rope (did single unders- 40)
    Completed: 7 rounds
    *3 min rest
    3rd- handstand push-ups/30 inch box jumps (used 3 abmats)
    Completed: 2 rounds
    *3 min rest
    Strength WOD: back squats
    Rx was from the ground to the back but I did from the rack.
    Rx was 1 min 15 reps (95#), rest 1 min, 1 min 12 reps (135), rest 1 min, 1 min 9 reps (185), rest 1 min, 1 min 6 reps (225), 1 min rest, 1 min 3 reps or max reps (265).
    I used the rack and increased the rx weight for each by 50#.
    *
    -15@145; 12@185;9@235,6@275,did 5@315 for last min

    Awesome job Breck going rx on that strength!

  5. WOD 1 w/single unders = 4 rds + 6 WB
    WOD 2 Rx = 1 rd + 15 pull ups
    WOD w/2 abmats & 20″ box steps = 2 rds + 15 Box steps

    Strength Back Squats from the ground:
    15, 12 & 9 @ 65#
    6 @ 75
    10 @ 95

  6. Good luck CFJ competitors!!!

    WB/Double unders Rx’d = 4 + ? WB shots
    Row/pull-ups Rx’d = 2 + 3 pull-ups
    HSPU w/ 2 ab mats / 24″ box jumps = 2 + 1 HSPU

    TGIF!!!!

  7. WOD’s done in the following order
    Row/Pull-up=4 Rounds
    HSPU/Box Jump=3 Rounds + 1 Box Jump
    Wall Ball/DU=4 Rounds

    3 minute rest, then

    1 Minute to complete 15 rep back squat @ 95#
    1 Minute rest
    1 Minute to complete 12 rep back squat @ 135#
    1 Minute rest
    1 Minute to complete 9 rep back squat @ 185#
    1 Minute rest
    1 Minute to complete 6 rep back squat @ 225#
    1 Minute rest
    1 Minute to complete 3 rep back squat @ 265#

    *Rules: No rack/from the floor. If you complete the 3 reps in the final minute then it becomes a max rep set with no time limit.

    All sets completed as written above and 10 reps total for the final set of 265#.

    Go tear it up this weekend CFJ! We have 5 teams competing this weekend and I am excited and proud to watch them all go into Battle at the Ballpark!

  8. All WODs Rx’d
    WOD1-WB/DU = 7 rounds + 6 WB’s
    WOD2-Row/PU = 3 rounds + 1 PU
    WOD3-HSPU/BJ = 2 rounds + 10 BJ’s

    Back Squat
    15 @ 75
    12@ 95
    9 @ 115
    6 @ 135
    10 @ 165

    Dupler was there this morning??!!

  9. Wod 1: wb/1/2 du

    6 rounds

    Wod 2: row/pu

    2 rounds plus 8 cal

    Wod 3: hspu/box jumps

    2 rounds plus 10 hspu

    Back squats:

    95*15
    135*12
    185*9

  10. WOD 1 – WB/DU = 4 rounds + 2 WB’s
    WOD 2 – Row/PU (scaled to 10 per round) = 3 rounds + 6 cals
    WOD 3 – HSPU w/abmat/BJ (20″) = 2 rounds + 8 HSPU

    Back Squats rx’d – completed with 5 @175#
    Fun day!!

    GOOD LUCK JENKS!!! Go show ‘me what crossfit champs look like!!
    🎉🎉🎉🎉💪💪💪🎉🎉🎉🎉

  11. Body reminded me of my age yesterday so took it easy today
    1 12#WB/DU: 6 rds
    2 10c.Row/10 PU: 3 rds
    3 Floor PU/BJ: 4 rds
    Strength: 15@38#; 12@48#; 9@58#; 6@68#; 15@68#

  12. HSpu, box steps 3 rounds each
    Row, pull-ups 2 rounds
    WB du 4 rounds
    Squats up to 110 x 3

    Go Jenks!! Conserve a lot of energy for tomorrow for 3 brutal wods!

  13. All wod’s as Rx’d

    WOD1: 8 + 4 WB
    WOD2: 3 + 10 cal
    WOD3: 3 + 11 BJ

    Strength: All cleaned from the ground
    15 @ 95
    12 @ 135
    9 @ 185
    6 @ 205
    3 @ 215(f clean twice)
    Rested 1 extra minute then completed 3 @ 215

  14. Strength:

    Went light tonight – last rd did 60# and 10 reps

    WODS:

    Push ups, box jumps —-2 rds + 10 push ups and 19 box jumps
    Row, & 10 jumping pull-ups ea rd – 3 rounds + 5 cal
    WB w/10# to 9′ target, DU– 4 rounds + 4 WB

    Go CFJ TEAMS —KILL IT!!!! For those that don’t know, Breeze Scoring is doing the scoring. Just go to Breeze Scoring and click on EVENTS.

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