June 10, 2016 26 Comments / Workout of the Day (WOD) / By Breck 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.
J Stone June 10, 2016 at 8:32 am 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 Reply
Sydney S. June 10, 2016 at 9:57 am 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 Reply
JC June 10, 2016 at 11:25 am 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 Reply
Dominic June 10, 2016 at 11:48 am CFJ mile – 8:48 Strength – up to 185 Rowed some Hell of a run, Toby!!!!! Reply
Jessica June 10, 2016 at 12:39 pm 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 Reply
Allie June 10, 2016 at 1:06 pm Great pic, Dave and great job on your sub-5:00 CFJ mile! Fun watching all you Nooners do work! Reply
Toby s June 10, 2016 at 1:34 pm 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 Reply
Max June 10, 2016 at 1:37 pm CFJ Mile: 9:23 (13 sec PR) Bench: Dumbell 70#s for 4 sets WOD Rx: 13:30 Reply
Shawn C. June 10, 2016 at 1:45 pm CFJ Mile 9:44 — Bench up to 215# — Wod. Rx’d w/MU into Ring Dips 11:52 Reply
Nicole B June 10, 2016 at 1:53 pm CFJ Mile 9:48 Bench Press 5@120 3@128 1@135 4@128 2@135 1@143 WOD as Rx’d 15:22 Fun, jam-packed hour! Great job, nooners! Reply
Hodgie June 10, 2016 at 2:00 pm CFJ mile 8:59 (:04 pr) Dumbbell bench with Max I thought we did 80#s Skipped wod and went to pool Reply
R. Alonso June 10, 2016 at 2:37 pm 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 Reply
Blocker June 10, 2016 at 2:46 pm Crap, all you guys going under 9, now I’ve got to take it serious today! Hope somebody fast is at the 4:30! Reply
Georgie June 10, 2016 at 4:21 pm 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! Reply
Kevin Fath June 10, 2016 at 5:33 pm 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 Reply
Blocker June 10, 2016 at 6:15 pm 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 Reply
Rayus June 10, 2016 at 6:51 pm CFJ Mile 9:33 BP 5@225 3@240 1@250 4@240 1@250 1@250 wod+ w/ 80# KBS 2 rds in 17:49 Reply
Lori W June 10, 2016 at 7:04 pm CFJ mile 11:30 Bench up to 95 lbs Modifications: push ups on knees, 20 lb KB: 18:33 Reply
Jim June 10, 2016 at 7:24 pm 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 Reply
Samantha Morgan June 10, 2016 at 8:46 pm 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 Reply
CoachDB June 11, 2016 at 8:12 am I think every CrossFitter should read this article especially if they have been CrossFitting a long time. Here is the link. Please give it a read and ponder on it. http://library.crossfit.com/free/pdf/CFJ_2016_05_Fran-Warkentin_v3.pdf Reply
Shan June 12, 2016 at 1:25 pm 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! Reply
Great pic, co workers!
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
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
CFJ mile
9:51-4:00=5:51
Bench to 195
WOD RXD
20:45
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
CFJ mile – 8:48
Strength – up to 185
Rowed some
Hell of a run, Toby!!!!!
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
Great pic, Dave and great job on your sub-5:00 CFJ mile! Fun watching all you Nooners do work!
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
CFJ Mile:
9:23 (13 sec PR)
Bench:
Dumbell 70#s for 4 sets
WOD Rx:
13:30
CFJ Mile
9:44
—
Bench up to 215#
—
Wod. Rx’d w/MU into Ring Dips
11:52
CFJ Mile
9:48
Bench Press
5@120
3@128
1@135
4@128
2@135
1@143
WOD as Rx’d
15:22
Fun, jam-packed hour! Great job, nooners!
CFJ mile
8:59 (:04 pr)
Dumbbell bench with Max
I thought we did 80#s
Skipped wod and went to pool
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
Crap, all you guys going under 9, now I’ve got to take it serious today! Hope somebody fast is at the 4:30!
I’m pretty fast, Blocker. Better watch out! Ha…
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!
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
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
CFJ Mile
9:33
BP
5@225
3@240
1@250
4@240
1@250
1@250
wod+ w/ 80# KBS
2 rds in 17:49
CFJ mile 11:30
Bench up to 95 lbs
Modifications: push ups on knees, 20 lb KB: 18:33
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
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
I think every CrossFitter should read this article especially if they have been CrossFitting a long time. Here is the link. Please give it a read and ponder on it.
http://library.crossfit.com/free/pdf/CFJ_2016_05_Fran-Warkentin_v3.pdf
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!