Friday 151023
6min AMRAP:
EMOM complete 5 Sand Bag Cleans 70/50
Then
Max Wall Balls 20/14lbs 10/9′
**Start with the Sand Bag Cleans. Score is number of Wallballs complete in 6 minutes
Rest 3 Min
6min AMRAP:
EMOM complete 10 WallBalls 20/14lbs 10/9′
Then
Max Sand Bag Cleans 70/50
**Start with the Wallballs. Score is number of Sandbag Cleans complete in 6 minutes
Rest 3 Min
100m Sandbag Walking Lunges for time
Post score for both AMRAP’s and time for 100 meter lunge to responses.
CrossFit Jenks Halloween Costume Party!
What: Come celebrate the spookiest holiday of the year with our CFJ community! Dress up in your coolest costume, bring your favorite beverage and a side dish of your choice! Bartenders will be on hand and select beverages will be provided. Best costume wins a PRIZE!
When: Friday, October 30th at 7:30pm
Where: Royce & Cindi Carter’s Pad (please e-mail info@crossfitjenks.com for address)
Who: CFJ Members & Family (adults ONLY!)
Strength: back squats, 5 box jumps before each set (24″)
8@255; 6@295; 4@315; 2@330; 1@350
*
WODs as rx’d
1st 6 min AMRAP
Total wall balls= 80
(20/15/10/10/10/15)
*
2nd 6 min AMRAP
Total 70# sandbag cleans= 37
(8/6/5/5/5/8)
*
3rd – 100 meter walking lunges with 70# sandbag for time
9:28
Back Squats
37″ box jumps before
205-225-245-265-285
—
Wods. Rx’d.
Wall Balls – 48
Sand bag cleans – 20
—
100m waking lunge w/70#
7:44
Strength: back squats, 5 box jumps before each set (34″)
8@185; 6@215; 4@255; 2@305; 1@375
*
WODs as rx’d
1st 6 min AMRAP
Total wall balls= 89
(20/15/15/12/12/15)
*
2nd 6 min AMRAP
Total 70# sandbag cleans= 29
(8/6/3/3/3/6)
*
3rd – 100 meter walking lunges with NO sandbag for time
7:30
Insane job to all those doing the lunges with the sandbag!
Back Squats
37″ box jumps before
185-215-235-245-265-285(pr)
–
Wods. Rx’d.
Wall Balls – 35
Sand bag cleans – 15
–
100m waking lunge w/70#
8:45
Great photo!!!
Back squat and w 32″ box jumps
8@115
6@125
4@135
2@145
1@150
Wod rxd
1st: 63 wall balls
2nd: 29 cleans
100m walking lunge w 30# sandbag 5:53
Helloooo bunzzzzz! Tough but great workout today
Back Squats
8@125#
6@145#
4@150#
2@160#
1@170#
Wod Rx
73 wall balls
34 sandbag cleans
50m lunges w/50#
50m unweighted
7:35
Back squats
8@125
6@ 145
4@155
2@165
1@175
50lb sand bag
65wb
23 cleans
100m lunges w 50lb bag
6:20
BS
6@145
4@150
2@160
1@170
WOD 35#
79 WB
41 SB cleans
100 m lunges w/ 35#
7:00
Back squats with 24″ box jumps before
9@105
6@115
4@125
2@145
1@165
WOD w/50# sand bag
Wallballs: 47
Sand bag cleans: a whopping 13!
100m lunges (further than 100m)w/50#
6:08
My legs will be sore for days after that one!
And definitely had 50# sandbag, don’t know where 30 came from haha!
Back squat
9@ 115
6@135
4@140
2@145
1@155
WOD with 50# sandbag
Wallball=73
Cleans= 33
100m walking lungs w/50# sandbag= 5:15
And 5- 30″ box jumps before squats
Back Squat with 5 box jumps before each set (37″)
8@255
6@295
4@305
2@325
1@345
WOD
Wall Ball Shots=90 (15/15/15/15/15/15)
Sand bag cleans=35 (7/6/5/5/5/7)
100 meter lunge=8:20
Thanks Coach Jessica and CF Jenks noon class. First time I have worked out with a class since August. As long as I have been doing this and trying to replicate the intensity in my garage it cannot even come close to the intensity put out in a class with a great coach and great athletes with camaraderie and good spirits. I was humbled and happy to train with a class again today. I did get my “””” handed to me though.
Front Squat with 5 box jumps before each set (37″)
8@165
6@185
4@205
2@215
1@225
WOD = Survival
5x115lb Cleans to Wall Ball Shots= 42
115lb cleans= 13 yes one round I didn’t even get back to bar. Man I have work to do.
100 meter lunges in OH and Front rack position 45lb bar =8:10
Thanks again for the smoking glute, quad and lungs good time CF Jenks coaches and athletes. CoachDB Out
Strength w/20″ BJ
Up to 135#
Wod w/14# WB and 30# SB
WB 52
SBC 21
100m Lunges w/30# SB
Strength
8 @ 225
6 @ 245
4 @ 265
2 @ 285
1 @ 300
WOD rx’d
37 wall balls
13 cleans
8:41 100m
Strength: 30″ box
8 @ 175#
6 @ 205#
4 @ 215#
2 @ 230#
1 @ 245#
Sandbag @ 55# for WOD (pretty sure all those sandbags were wet and therefore about 20-30# heavier!)
WOD 1: 38 wall balls
WOD 2: 8 sandbag cleans
WOD 3: 12:30ish or so
The booty…
30″ box jumps
Back squats to 235#
Wall balls 35
SB cleans 17
100M 70# SB lunge
12:30
Back Squat
8@195
6@220
4@235
2@250
1@260
WOD as rx’d
10-10-10-10-5-5-8=58
5-5-5-3-1-3=22
80
100m lunge
Dropped the 70# after 1st leg, I like my knee caps, didn’t look at time
1200m Run or Row
25 KBS 70/55/35/25
25 Sit-ups ab-mat unanchored
25 Push-ups
1200m Row or Run (opposite of last)
25 KBS 70/55/35/25
25 Sit-ups
25 Push-ups
800m Run or Row (opposite of last)
25 KBS 70/55/35/25
25 Sit-ups
25 Push-ups
800m Row or Run (opposite of last)
25 KBS 70/55/35/25
25 Sit-ups
25 Push-up
WOD w/ all rows
70# KB Swings
Military unanchored sit-ups
32:29
Back Squat
8@ 155
6@ 175
4@ 190
2@ 200
1@ 210
WOD as Rx’d
Wall-ball: 64
SB Cleans: 32
100+ meter lunge: 6:08