Friday 170421
ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.
We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.
2017 Qualifier Workout 3
21-15-9 reps for time of:
Shoulder-to-overheads
Chest-to-bar pull-ups
M 135 lb. F95lb.
OR
2017 Qualifier Workout 4
2 rounds for time:
10 Deadlifts
20 Deficit handstand push-ups
30 Front squats
M 315 lb. / 4.5-inch deficit / 95 lb. F 225 lb. / 3-inch deficit / 65 lb.
Post workout and time to responses.
Slow 20 min “wake up” row 3605m
TGIF!
WOD 4 with 225#/95#:
22:22
Shoulders have not ached this much since JT
Qualifier WOD #3=4:44.
1st: Online qualifier 2017 Workout 3 (S2O & C2B)
21-15-9 as rx’d: 8:19
*
Rested until 10 minutes and then did:
2nd: Online qualifier 2017 Workout 1 (chipper)
Did as rx’d except didn’t do 40MUs (can’t do these yet- 2018 hopefully)
Finished DB snatches/cal row/bar facing burpees @ 14:44
Qualifier WOD #1..20 min cap
100DB snatches w/35#
80 cal row
60 bar facing burpees
40 MU’s
Completed 14MU’s in about a min and a half at the end..wish i had a little more time to knock some out..overall felt like i paced that out pretty well for myself. Row was under 7 min (huge success for me!)
5 rds
12 cal bike
12 front squats w 35# bbell
12 bamboo thrusters
12 sit-ups
15 ish
Laughable, but I’ll take it
Wod#4
RX
19:04
Deficit HSPU Killed me!
FYI I’d suggest some corrugated plastic yard signs from Staples for parking in case people don’t check online first.
Off to Vegas for a week for work – will try to check out the box on the strip.
Wod 4 rx
9:24
WOD 3 Rx:
8:22
Home WOD
50-40-30-20-10
Double unders
Sit ups
Air squats
200 m row
With kids and dog interference 23:00?
Qualifier wod #4 RX’D
8:37
5 Squats 1@225-275-305-315-315
ss w/
5 front squats 1@205-225-255-255-265
*
21-15-9
Jerk @135
C2B
– 6:48 really slow, felt super gassed today
WOD 4 w/ 205DL, 1 abmat HSPU, 65 FS
17:39
Qualifier WOD #1…20 min cap:
100 DB snatches w/50#
80 cal row
60 bar facing burpees
40 MU’s
Completed 5 MU’s
Wasn’t feeling it today, burpees were the pain train today.
Wod 3: 8:10
Those C2B weren’t going for me! Weakness city.
WOD 3
6:02
WOD 3 @125
9:54