Saturday 171111
Veteran’s Day
Three Wise Men Veterans Day Tribute
“JEREMY”
4min AMRAP:
-5 Hang Squat Snatch 135/95 RX+ 185/125 or 95/65 or 75/55lbs
-10 Burpees Over the Barbell
REST 2 minutes, and then…
“BEN”
4min AMRAP:
-10 Power Cleans 135/95 RX+ 185/125 or 95/65 or 75/55lbs
-20 Pull-Ups
REST 2 minutes, and then…
“BEAU”
4min AMRAP:
-15 Box Jump-Overs 24/20”
-30 Wall Ball Shots 20/14lbs 10/9′ or 20/10 9′
Post results for each AMRAP to responses.
Compare to November 11, 2016.
Join us in supporting our Veterans by participating in this very special Workout honoring the three Wise Brothers; Jeremy, Ben and Beau, who all served in different branches of the Military.
To learn more about their story, the 3 Wise Men Foundation or to donate, please visit the link below.
Tomorrow is the LAST DAY to PRE-ORDER your CrossFit Jenks Hoodie!
Foo Fighters concert ticket, $50.
BOK Center, Wednesday, Nov. 15th.
918-906-8910
Thank you to all that have served and sacrificed for our country!
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Strength: Squat Snatch – 135; Power clean – 135
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WOD as rx’d: PR’d each
Jeremy – 3rds + 1 Squat snatch (pr by 7 reps)
Ben – 2 rds + 10 PC (pr by 25 reps)
Beau – 1 round + 6 WB (pr by 3 reps)
Strength:
Squat Snatch – 135#/155#(aggravated shoulder; did not attempt heavier)
Power Clean – 205#/225#/265#(f)
Jeremy Rx: 1 round
Ben Rx+: 1 round + 1 rep
Beau Rx-: 1 round + 9 reps
Sq SnTch up to 95#, PC up to 145#
WODs w/ 85# & 14# WB
Jeremy- 2 rds
Ben-1 rd + 15 reps
Beau- 1+ 15 BJO’s
Strength:
Squat Snatch 155
Power Clean – 205
Jeremy Rx: 1 + 1 squat snatch
Ben Rx+: 1 + pull-up
Beau Rx-: 1 + 7 box jump overs
Thank you to OkieDB and all our veterans for your service and sacrifice. Freedom isn’t free.
Strength
Participated
Wod RX
HSS @ 135# were too heavy to keep moving. Did singles
Wod 1
1 rd + 5 HSS
Wod 2
1rd + 17 PU
Wod 3
1 rd + 20 WB
Squat Snatch
Up to 135#
Power Clean
Up to 165#..failed 175×3 today ugh!
WODs rx’d
“Jeremy”: 3 rds+6 burpees
“Ben”: 2 rds+7 pull ups?
“Beau”: 1 rd+11 WB
Not much left in the tank by the end…
Squat Snatch:
225#
Power Clean:
325#
Jeremy – 3 rounds
Ben: 2 + 7 PC
Beau: 1 + 20WB
Squat snatch up to 80#
Power clean up to 130#
Wods with 65# & 14lb WB
Wod 1: 2 + 5 burpees
Wod 2: 2 + 1 PC
Wod 3: 1 + 15 WB
Squat Clean: Up to 255#
~12 Bar MU’s
“BW TWO”
20-16-12-8-4
One Arm Pushups (right arm only)
Pistols (Alternating)
11:30
Squat snatch: Only up to 50#
Power Clean up to 80#
WOD 1 w/45# 1 rd & 8 burpees
WOD 2 w/45# 1 rd and 15 ring rows (only 10 jumping pull ups first rd)
WOD 3 w/10# ball to 9′ target, and 20″stopovers – 1 rd, 13 box stepovers
Winter WODerland with Russ Riff aka Riff Raff
We made the podium, Russ won the double unders and I won the cleans with a new power clean PR of 285#
Squat Snatch (9 minutes to establish 1 RM)
135/185/205/225(failed)
Power Clean (7 minutes to establish 1 RM)
225/245/255/265/275(failed the power clean so I went ahead and made it with a squat clean)
WOD
As Rx’d
“Jeremy”
3 Rounds + 7 Over the bar burpees
“Ben”
2 Rounds + 5 Power cleans
“Beau”
1 Round + 7 Box jump overs
Thank you to all our Veterans and Service Men and Women who are serving!