Wednesday 160406
21-15 & 9 rep rounds for time of:
Handstand push-ups
Ring dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
Post time to responses.
Compare to May 1, 2015.
CFJ Mile: 9:28-4:00=5:28
WOD w/35lb DB strict press
15:29
CFJ Mile
400 = 2:00
200 = 0:57
400 = 2:11
200 = 0:56
400 = 2:18
Total run time = 8:22
JT modified = 17:09
2 abmats for hspu, jumping bar dips/negatives
core:
3 turkish get ups each side, 13# KB
25 GHD sit ups
25 Back Extensions
Enjoyed the CFJ mile! 🙂
Glad I missed this one.. CFJ mile yucky!
How much rest between each leg of the mile?
1 min
CF Jenks Mile
Total time- 9:01-4:00= 5:01
“J.T.” as rx’d
12:51
CFJ mile 10:33
WOD
2 ab mats, pu on knees, 12-9-6 bar dips rest on the par bars
18:43
CFJ mile
9:37 (3 sec of PR)
Wod rx
12:58
CFJ mile
1:36
0:42
1:38
0:43
1:34
Total=10:13(PR)
“J.T.” Rx’d
11:31 (no where near PR today)
CFJ Mile
400-1:14
200-0:32
400-1:14
200-0:33
400-1:16
Total time: 8:49
“J.T.”
As Rx’d
9:23
Rowing Cfj mile (500-250, etc)
11:15
–
Wod
Strict hspu, Kip dips
14:15
Jenks mile
9:10 (pr)
Wod JT
As rxd- Completed 15 ring dips at 20 min time cap holy moly
Well done speedsters!
CFJ Mile
400-1:28
200-0:35
400-1:24
200-0:37
400-1:20
Total time — 9:25
“J.T.”
WOD w/ bar dips
15:40
Yesterday’s Strength
4+1@185-3+2@195-2+3@205-1+4@225
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Retested Spartan Challenge Event 2
11:53
-5
11:48
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If you haven’t registered yet and you’re thinking about it…DO IT! It’s going to be a great day of competition with fun unique workouts. The link below is to the registration page.
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https://sportabase.com/Registration/Register/966
Jenks Mile
9:30
JT
13:08 pr
Cool down
20 GHD
20 back extra
1 mile jog
CFJ Mile 10:49-4:00=6:49(PR)
Wod w/Box HSPU, Bar Dips, PU’s
14:54
Core/Run
***Respect and Honor to those who have served and payed the highest price..
Jenks Mile: 8:55
•
WOD as rx’d: 7:39
HSPU unbroken
Jenks Mile
9:52 (personal worst)
—
JT. Rx’d.
7:48 (pr by 1:21)
Great race Mitchell – killer time!
—
40 GHD’s
24 Back extensions
—
Bar curls! 2 x 7-7-7’s
Jenks Mile:
9:05
1:10 (went out waaaay too hard)
36
1:18
41
1:20
JT w/ 4″ rise and strict bar dips
Only did 21, then called it macaroni. 15:00 to do 21 of each. What the CRAP.
Mile 9:14
Wod rx’d 10:00
Jenks Mile
9:44
wod (all strict)
20:10
Jenks Mile Total = 9:32
JT as Rx’d = 9:26
TGUs, GHDs, and BEs
CFJ Mile
400-1:28
200-0:37
400-1:38
200-0:42
400-1:32
Total time — 9:59
I’m never ready to run my fastest at 5am! Way off PR.
“J.T.”
WOD As rxd:
21:33
First time to do this one. Those ring dips. Slow!!