Month: January 2015

January 31, 2015

Saturday 150131

Complete the following for time of:

Run 800m
5 Burpee pull-ups RX+ 5 Muscle-Ups (bar or ring)
5 Hang Squat Clean to Thruster 95/65 RX+ 115/80 55+ 75/55
Run 400m
7 Burpee pull-ups RX+ 7 Muscle-Ups (bar or ring)
7 Hang Squat Clean to Thruster 95/65 RX+ 115/80 55+ 75/55
Run 200m
9 Burpee pull-ups RX+ 9 Muscle-Ups (bar or ring)
9 Hang Squat Clean to Thruster 95/65 RX+ 115/80 55+ 75/55

Post time to responses

Laine (Thruster)

January 30, 2015

Friday 150130

#1 In 3 min – Row 350 meters
then complete with remaining time as many
-Kettlebell swings 70/55 or 55/35

Rest 3 min

#2 In 3 min- Row 350 meters
then complete with remaining time as many
-Hand Release Push-Ups

Rest 3 min

#3 In 3 min – Row 350 meters
then complete with remaining time as many
-Kettlebell swings 70/55 or 55/35

Rest 3 min

#4 In 3 min – Row 350 meters
then complete with remaining time as many
-Hand Release Push-Ups

SCORE = Combined Total Reps

Post score to responses.

CFK's

January 29, 2015

Thursday 150129

WOD 1 – 0:00 – 5:00
5min AMRAP of:
-10 Pull-Ups
-5 Squat Cleans 155/105
-10 Box Jumps 24/20″
Score 1 is total number of rounds plus reps

WOD 2 begins at the 5min mark and ends at 10min mark
WOD 2 5min to establish a max lweight of the following complex:
-1 Power or Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
Score is max weight successfully lifted

WOD 3 begins at the 10min mark
WOD 3 is for time and consists of:
18-12-6 repetitions of:
-Deadlifts 225/155lbs
-HandStand Pushups
Score is time to complete WOD

*Same barbell used for all WODs with athlete only changing weights*

Post score for all 3 WOD’s to responses.

Wall ball shots

January 28, 2015

Wednesday 150128

Complete 3 rounds for time of:
30 Double-Unders
6 Hang Power Snatch 95/65 RX+135/95 55+ 75/55
30 Double-Unders
6 OHS 95/65 RX+135/95 55+ 75/55

Rest 2min

Complete 2 rounds for time of:
30 Double-Unders
6 Hang Power Snatch 95/65 RX+135/95 55+ 75/55
30 Double-Unders
6 OHS 95/65 RX+135/95 55+ 75/55

Rest 1min

Complete 1 Round for time of:
30 Double-Unders
6 Hang Power Snatch 95/65 RX+135/95 55+ 75/55
30 Double-Unders
6 OHS 95/65 RX+135/95 55+ 75/55

Score is total time minus 3 minutes for rest breaks.

Post time to responses.

 Warm-up

January 27, 2015

Tuesday 150127

Sprint WOD and Barbell Burnout

For time:
20 Bodyweight Deadlift
20 Over the bar/lateralBurpees
Rest exactly 1 Minute
15 Bodyweight Deadlift
15 Over the bar/lateralBurpees
Rest exactly 1 Minute
10 Bodyweight Deadlift
10 Over the bar/lateralBurpees

*1st score is total time to complete sprint WOD minus 2 minutes.

Rest exactly 3 Minutes and Strip weights off deadlift bar

Max Reps Barbell 45/35 Push Press (bar can only rest locked out overhead NOT in rack)

*2nd Score reps form Barbell push press

Post score for each WOD to responses.

Natalie (Thruster)

Don’t forget to get registered for the CrossFit Open! Choose CrossFit Jenks as your affiliate and join our CFJ Team!

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