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.
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.
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.
Good luck to all of the CFJ teams competing this weekend. Looking forward to coming out tomorrow to watch everyone.
*WOD 3 – 2rds + 10 HSPU
Ok last post for awhile I promise.
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
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 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!
Good luck to all the CFJ team competing today and tomorrow!
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
Row/pull-ups = 3 rounds + 2 pull-ups
Push ups/BJ’s= 3 rounds + 15 Bj’s
WB/Du’s = 4rounds + 2wb’s
800meter = 4:00
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!!!!
Oh did 50 GHDs instead of back squats
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!
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??!!
Shawn- you actually got out of bed early??
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
ha, yeah!…had to – not my preference, but it was either 6am or nothing today.
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!!
🎉🎉🎉🎉💪💪💪🎉🎉🎉🎉
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#
GO CFJ…STRONGER THAN A WOODPECKER’S LIPS!
Oh! I took back squats from rack…I can’t clean 175 🙂
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!
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
Strength
Set of 15 @ 75#
Set of 12 @ 95#
Set of 9 @ 115#
Set of 6 @ 135#
Got 16 on the last one @ 145#
WOD 1
6 rounds
WOD 2
3 rounds + 8 cal row
WOD 3
2 rounds +15 BJ
Strength BS
15@95#
12@115#
9@135#
6@165#
4@195#
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.