June 7, 2017

Wednesday 170607

3 RFT:
-15 Over Box Jumps 24/20″ MRX 20/18″
– 9 S2O 115/75 RX+ 135/95 MRX 95/65
– 6 Bar MUs MRX 6 Burpee C2B Pull-Ups

Post time to responses.

DSC_0822

We have had many of you reach out for information regarding the rezoning meeting for the future home of CrossFit Jenks and we are so grateful! If you would like to come show your support by attending the meeting, you are more than welcome, but please don’t feel obligated. 

*The Planning Commission meeting is this Thursday the 8th at 7:00 p.m in the Council Chambers at Jenks City Hall. 

26 thoughts on “June 7, 2017”

  1. Strict Press 4 x 4 @ 55, 2 x 4 @ 65

    WOD w/step-ups, 65# & burpee PLU
    8:29

    Core:
    20 hollow rocks
    10 v ups
    20 hollow rocks
    10 v ups
    200m bottoms up kettle bell carry (9 lb baby kbs)
    20 back ext w/2 sec hold

  2. Strict Press
    6 Sets of 5@145#

    WOD
    Rx+
    Everything unbroken
    Went with the no touch on top complete box jump over every rep (24″ height, 30″ length)
    Time: 4:18

  3. WOD b/n classes with the Berry Sisters! 🙂

    Strict Press
    4 sets of 5 @65lbs (taking it easy on the shoulder)

    WOD w/ Burpee reg pu
    6:20

    Berlyn:
    20 in box
    10lb S2O
    burpee ring rows
    7:20

    Harper Madison:
    18 in box
    10lb S2O
    burpees + 1 legit Pull-up ! 🙂

  4. Strict Press
    6×4@95#
    WOD rx’d
    4:01
    Should have used 95#..
    Core and shoulder development completed
    Bottoms up kettle bell carry w/13#KB’s

  5. Strict Press:
    1st set: 4 @ 105#
    sets 2 – 6: 4 @ 115#

    WOD
    lot of mods:
    20″ Box Overs (landing on the box each time)
    95# S2O
    6 burpee PLU

    7:49

  6. Strength:

    145 across, little tendonitis bothering me stayed at 60%

    WOD Rx+
    5:10 unbroken S2O,BarMU, Box jumps not so much

  7. Chris Mafille

    Strict Press:
    1st set: 5 @ 105#
    sets 2 – 4: 5 @ 125#
    sets 5-6: 4 @ 115#

    Wod rx’d (Burpee C2B Pull Ups)
    9:24

  8. Strict press: 6 sets of 5 w/ 135
    *
    WOD mixed: 15 box overs as rx’d; S2O w/ 135 as rx+; 6 burpee C2B as MRX
    Finished @ 6:55

  9. Strict press
    6×4@135 (this is awesome for me I hate strict press so it’s nice to hit this weight for reps)
    Wod as RX+
    4:40
    Everything unbroken

  10. Strength:
    Strict Press:
    Started w/60# and did three and realized too heavy for all sets so
    dropped to 50#

    6 sets of 5 w/50#

    WOD w/50#, 20in box, burpee pull ups (used plates so standing at full hang
    for pull ups)

    10:38

  11. Crossfit Springfield

    Strength:
    Back Squats
    4 X 5 with 2 sec pause
    185#. Knee was hurting


    Wod
    6 rounds
    30 sec wall ball squat clean
    Rest 30 sec
    30 sec air assault bike
    Rest 30 sec
    30 sec of ring rows
    Rest 30 sec

    Lost count of total reps!

  12. WOD as follows:

    * Went w/ the no touch on top complete box jump over every rep (24″ height, 30″ length)
    * Burpee C2B Pull-ups

    Time: 7:04

    Core completed (20# KB’s)

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top