June 10, 2016

Friday 160610

3 RFT: 

400m Run
21 KBS 55/35 RX+ 70/55 MRX 45/25lbs
15 Hand Release Push-ups RX+ HSPU
9 Ring Dips RX+ Strict MRX Bar Dips

Post  time to responses.

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26 thoughts on “June 10, 2016”

  1. Cfj rowing mile 9:15 ish

    Bench
    Up to 265

    Wod
    21 cal bike sub for run
    55#, push-ups, bar dips
    3 Rds = 10:43
    4 Rds = 15:14

  2. Did today’s WOD yesterday

    CF Jenks Mile (rowing)
    400- 1:35
    200- :46
    400- 1:35
    200- :47
    400- 1:34

    Bench Press
    5@120
    3@128
    1@135
    4@128
    2@135
    1@143

    WOD w/400m row, 55# KB, and kipping dips
    14:19

  3. CF Jenks Mile

    9:19 – 4:00 = 5:19

    Bench:
    5@195
    3@215
    1@220
    4@215
    2@220…I think (math was fuzzy after that mile)

    WOD w/ 55#, HRPU, strict bar dips

    15:56

  4. CFJ mile
    400 1:32
    200 0:40
    400 1:36
    200 0:43
    400 1:32
    Total=10:03 (PR by 10 seconds!)

    Bench press
    5@115
    3@120
    1@130
    4@120
    2@130 or 135#..can’t member what I had on there
    1@145

    WOD w/35# KB, strict HSPU, strict ring dips
    14:15

  5. CFJ Mile: 8:47 – good race Dom!
    400-1:13
    200-33
    400-1:13
    200-35
    400-1:10

    Bench up to 215#

    WOD as RX: 14:49

  6. First time doing the CFJ mile…that is no joke! Phew!
    400m – 1:35
    200m – :46
    400m – 1:46
    200m – :47
    400m – 1:47
    Total: 6:41 (if my math is right)

    Bench:
    Struggled on the 2@90% & 1@95%
    Worked up to 215

    WOD:
    45lb KBs
    Dips using those black ground things
    14:26
    …I’m pooped

  7. Crap, all you guys going under 9, now I’ve got to take it serious today! Hope somebody fast is at the 4:30!

  8. CFJ Mile
    9:04 (pr by 7 secs) I’m ready to break 9!!

    Bench press (struggle bus, way off %s)
    5@115
    3@120
    1@125
    4@120
    2@125
    1@130

    Wod
    45# kb, hr push-ups, kipping ring dips
    16:13

    What an hour! Amazing PRs today, especially in the heat. Well done!

  9. CFJ Mile: 9:58
    400m – 1:21
    200m – :37
    400m – 1:37
    200m – :46
    400m – 1:37

    Strength: Bench Press
    5@180
    3@190
    1@200
    3@190
    2@200
    1@215

    WOD as Rx’d w/ Strict Ring Dips:
    17:30

  10. Jenks Mile
    1:10
    2:45 (35)
    5:01 (1:16)
    6:46 (45 started losing it here)
    9:16 (1:30 booooo)

    Bench
    5 @ 205#
    3 @ 217#
    1 @ 230#
    4 @ 217#
    2 @ 230#
    1 @ 260# (5# PR!)

    Strolled through the WOD w/ 35# kbs, ring dips, and hrpu
    18:58

    1k row cool down at about 4:20ish

  11. CFJ mile: 10:04 – 4:00 = 6:04

    Bench Press
    5@205
    3@225
    1@245
    4@225
    2@245
    1@265

    WOD:
    55#kbs, Hand release push-ups, bar dips
    21:15

  12. Samantha Morgan

    Jenks Mile Rowed
    400m 1:33
    200m :50
    400m 1:41
    200m :50
    400m 1:43

    Bench
    5@80
    3@85
    1@90
    4@85
    2@90
    1@105(5# PR)

    WOD w/400m row, 35# kb, Parallette bar dips
    16:14

  13. Jenks Mile PR I think
    400m 1:22
    200m :40
    400m 1:28
    200m :41
    400m 1:30
    9:41 – 4:00= 5:41
    Bench
    5@95
    3@100
    1@110
    4@100
    2@110
    1@115
    1@125
    1@130
    1@135
    Failed 140. Thanks for the encouragement Stephanie!
    WOD: 16:50 my dips were sad at the end!

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