Wednesday 170726
*We have been notified that we are NOT allowed to park in the lots (Garage innovations to the tree) to the North side “G” Street. You may park anywhere along the street line, any parking area in our lot or the lot that faces Elm. We are working to have spaces specifically for CrossFit Jenks’ members. We appreciate your patience and understanding.Â
15min Ascending AMRAP of:
1 Bear Complex 145/100 RX+ 185/125 MRX 115/75
11 Wallballs 20/14lbs 10/9′ MRX 20/10lbs 9′
1 Rope Climb 15′ MRX 10′
2 Bear Complex
12 Wallballs
2 Rope Climb
continue pattern 3-13-3; 4-14-4; 5-15-5;….
**CAN Squat Clean and Thruster if able***
Post rounds and reps to responses.
Our CFJ Annual Summer pool party, hosted by Allan and Angie Large, is right around the corner! This Saturday, July 29th at noon– Angie will supply the BBQ, please bring a side dish and beverage of your choice. Kiddos are welcome! We hope to see all of you there!
*For directions, please e-mail Angie at alarge2@cox.net
Max 1 rep bear complex: 155/185
*
WOD as rx’d: 4 round + 15 WB (4 rds + 20 reps)
Bear complex up to 75#
WOD MRx = 4th rd + 2 bear complex
Max 1 rep of the Bear- 135#
Wod rx’d, 10′ rope
4 rds + 3 bear
Complex up to 195#
WOD Rx’d: 3 rounds + 3 rope climbs (3 rds + 21 reps)
1RM Bear Complex:
1@135
1@185
1@205
1@225
0@235 (failed Back Rack Push Jerk; 10# Push Jerk PR; 225# since 3/30/2017)
WOD w/Bar MU’s:
4 rounds + 2 reps
1RM Bear Complex
135/185/205/225/245/255/275
WOD
Rx+
4 Rounds + 4 Bear Complex
Bear complex: 205
Wod rx with rope climbs: 5 + 2 bear complex
1RM Bear Complex
155/205/245/275/295
WOD Rx+=3 Rounds plus 2 Rope climbs
Complex:
135/155/175/205/225/245
Wod Rx+:
4+2 Bears
Bear
185
225
275
296 (f front jerk)
296 (f back jerk)
296
Wod rx+
1 round – elbow pain called it a day, sucks wod looked fun
fun class! Bunch of studs today! Way to pull out that last lift Max!
Strength: Got to work out with the beast Mr. Carlton
95
115
135
155
185 (f)
WOD
115# Bear Complex
Rope Descents (2:1)
3rds + 2 rope descents
Strength- worked on muscle ups for the first time
WOD w/65# and alternated between ring MUs and rope climbs
4 rounds
5 mile walk/ run
CrossFit Allen
Bench 185# emom for 5 min
10,8,5,3,4
Elizabeth with bar dips
8:34 PR
Build up to a max bear
115-165-185-205-225 then called it good.
Wod w/ 115#
4rds + 20 reps
Max Bear Complex 135#
WOD RX except did 10′ Rope Climbs
4 rds + 1 bear complex
Bear
135
155
185
205
225
—
Wod. Rx’d.
4 rounds + 1 bear
Bear up to 150#
Wod with 100# and practiced MU instead of rope climbs
4 rds + 3 bear
Bear complex
95-115-135-155-165-175-185-195
Wod w 135# & pullups (5:1)
4rds + 1 bc
Bear
only up to 65# (I barely got it off my back…I am terrible with the bar on the back)
WOD w/only 45#, and double rope from standing to floor, 10# ball to 9′ target.
4 rounds + 5 Bear and 5 wall balls
Sydney, you are amazing!! Congrats on your muscle ups. I bet any other teen would still be lying in bed…and look at you!!!!
It was nice to meet you Leena (not sure if correct spelling)! Welcome to CFJ!
Strength: 1RM bear complex
135-155-165-185-225-245-276 (f)-276-297 (PR)
WOD RX
3 Rounds + 1 rope climb (19 reps)
BC, 205
Bear complex
PR 195#
WOD MRx w/ 115#, 9′ Wall, modified rope climbs
4 full rds and 1 bear complex
Felt like crap. Still too hot. Can’t control heart rate well enough
RX+ @185
3+3 rope climbs(1 short of 4 rounds) did it as second WOD of day. Alot harder than I had expected, hope this one repeats one day