Wednesday 141217
21-15-9 Rep rounds for time of:
Hang power snatch (Men 135 lbs, Women 95 lbs)
Ring dips
Post time to responses.
Compare to October 2, 2013.
CFJ Holiday Party at Upper Crust Pizza (9110 South Yale Avenue) this Thursday, 6:30pm! We will only have the 4:30pm class. The 5:30 & 6:30 classes will both be canceled. Please RSVP to info@crossfitjenks.com if you plan to attend.
Looking good Joy and Keith! Great pic..
Hang power snatch 7×2
95, 105, 115, 125, 135, 145, 155
Wod with 115lbs and ring dips
Time=10:06
Strength: 7 reps of 2. Started @ 16 #’s ended with 46#’s
21-15-9 Rep rounds for time of:
Hang power snatch (Men 135 lbs, Women 95 lbs). 31#’s
Ring dips. Bars dips still not very deep
Time: 9.58
Hang Power Snatch 2 ea @ 35-40-45-50-55-60-65
WOD scaled: 55#, jumping bar dips/negatives 9:16
Still feeling pretty weak from this intestinal virus that’s going around.
Nice pic Keith and Joy!
2 HPS up to 95#
WOD w/ 85# and ring dips = 12:56
Hang power snatch 7×2
75, 95, 115, 135, 145, 155, 165(f)
Wod w/ 115lbs and ring dips
Time – 9:49
Wod with 70# /ring dips
13:03….
HPS
45-55-60-65-70-75(pr) 80(pr)
Thanks for the encouragement Stephanie!
WOD @ 65#
Bar dips with toe touch
9:37
HPS up to 105#
WOD w/10 bar dips per round (last round just 9) – with and without band, blah blah blah…working on depth
13:33
First time w/95#…loved it ❤️❤️
@CrossFit Enid
3 minute rest between each 10 minute AMRAPs
#1- 10 min AMRAP
Row 150 meters; 8 Kettlebell swings (55#); 3 Burpees touching target 6″ above reach.
Completed 7 rounds
#2- 10 min AMRAP
25 double unders; 10 Front rack combo of single right & left standing lunges & then 1 push press (95#); 5 L-pullups (substitued kipping L-pullups)
Completed 2 rounds + 25 DUs
#3- 10 min AMRAP
Row 20 calories; Farmer’s carry 45# each arm for 50 meters; 10 sit-ups
Completed 3 rounds
#4- 10 min AMRAP
Row 250 meters; Front leaning rest (straight arm plank hold) for 30 seconds; 5 power snatches (135#)
Completed 4 rounds + 143 meters
*
finished with 100 GHD situps and 150 pushups
HPS
145 x2, 155 X 1
wod with 135# and bar dips
ripped on round of 9’s finished dips about 12min
not a fan of the hang
from the pic o’ the day: Andy and BP so strong they can lift the barbell with their minds…
Strength: Hang Power Snatch x 2
95-115-135-155-165-175-185(f)
WOD rx’d – 8:22 (1:26 PR)
WOD @ #115
9:28
HPS
55-65-75-85-95-100-110(PR)
WOD w/ 75#(started with 85 then had to peel weight..thanks again Ben)
10:58 ugh dips never get easier
Hang power snatch: 7×2
95-115-135-145-155-165(f-2nd rep) didn’t attempt last set
Wod
As Rx’d
Time: 8:52
Last time was 12:04 @ 115
WOD. Subbed hang power cleans @ 135 for HPS (shoulder)
MU into ring dips
6:29
WOD with 115# and muscle up into ring dips=11:42
HPC
2x 95, 105, 115, 125, 135, 145, (1×155 pr)
WOD Rx – 11:44
I meant HPS not HPC
Strength HPS*2
95-115-135-155-175-185(1)-195(1)-205(1) no misses
WOD Rx
7:10 first time doing it RX last time did 115.
Strength HPS:
2×65/95/105/105/115/125/135(1)
WOD: HPS@105/ring dips
11:15
HPS 2×115-135-145-155-165-175-185f
wod
15:11
HPS sets of two
2@105
2@115
2@125
2@135
2@145
1@155 (have done 2 before but not today)
WOD w/ 95# and 9-6-3 bar dips (plenty for me…. Took forever)
Snatches broken each round into 10/6/5, 8/5/2, 9… Dips ALL singles
12:00
Did workout with 61# and bar dips 10:09 21-15-9 getting better results than last time
Strength – Hang power snatch 8×2
75, 85, 95, 105, 115, 125(f), 115, 115(1)
Wod with 95lbs and bar dips
11:09
Correction weight was 41#
Strength: failed 185
Wod rxd- 9:29
Boot camp w/Kristi and Missy
Warm up:
40 Jumping jacks
Skipping – to water fountain and back 2 times
10 walk outs
Flutter kicks – to water fountain and back 2 times
2 minutes jogging on spot
20 dumbbell presses
20 dumbbell squats
WOD1
100 Jump Rope
15 Kettlebell Swings
100 Jump Rope
20 Med Ball Crunch
100 Jump Rope
15 Wall ball cleans
100 Jump Rope
20 Med ball Wood chops
100 Jump Rope
15 Kettlebell Deadlift High Pull
100 Jump Rope
20 One-Arm Bent-Over Kettlebell (dor Dumbbell) Row (10 eac arm)
100 Jump Rope
WOD2
Throw 12# and 14# ball back and forth 20 times. Had skills written on board and
ea person draws a number and then pick one of the eight skilss to do that number.
After both finish their choice..throw ball again 20 times and pick again until all 8 skills done:
Completed:
10 burpees
15 push ups
20 sit ups
25 box jumps
30 walking lunges
35 air squats
40 knees to elbow
45 dips from box
WOD 3
5 burpees
10 push ups
4 burpees
8 push ups
3 burpees
6 push ups
2 burpees
4 push ups
1 burpee
2 push ups
Ab exercises:
10 V ups
20 toe touches
10 twists ea side
10 single leg crunches ea leg
10 double leg crunches
10 pulsators
1 minute plank hold
A lot of work tonight!!! See everyone on Monday!
Strength: up to 47# (failed at 52#)
WOD w/42# and dips from parallel bars
12:19
Strength up to 105#
WOD with 85# and ring dips 11:something?
WOD: Hang power snatch w/95# and dips on bars… 14:30