February 27, 2018

Tuesday 180227

For Time:
4 Rounds of:
-4 MUs (ring or bar) MRX C2B Pull-Ups
-8 Deadlifts 225/155 RX+ 275/185 MRX 185/125
Then
-400m Run or 1km A Bike
REST 3min/reduce wt
-400m Run or 1km A Bike
Then
4 Rounds of:
-4 R Leg Deadlifts 135/95 RX+ 185/125
-4 L Leg Deadlifts MRX 115/75
-4 Deadlifts both legs
-8 C2B Pull-Ups MRX Pull-ups
REST only 1min
“Finisher”
5min Establish a Max Weight R & L Arm
Turkish get-up w/ DBs/KBs/or Barbell

Post total time minus 4 minutes of rest to responses.

DSC_1020

CrossFit Jenks Open shirts are ready for PRE-ORDER! Orders will be submitted on Wednesday, March 7th!

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

29 thoughts on “February 27, 2018”

  1. Single Leg DLs:
    9s @ 115
    6s @ 135
    3s @ 155

    WOD w/burpee C2B in place of MUs; all else Rx’d; all runs
    18:15-4:00 = 14:15

    Finisher: did 1 TGU w/55KB on each arm, called it good

  2. Strength: single legged deadlift
    3 sets of 9, 6 and 3 reps on each leg
    Worked up from 135 to 225. Should have gone lighter for the 6 reps.
    *
    WOD – mixed this and went MRx with changing from MU to C2B & then C2B to pull-ups. Did rx for deadlifts & ran.
    1st part: 5:45
    2nd part: 7:25
    Total time: 16:10 (-3)= 13:10
    *
    Finisher: 45# KB turkish getup with each arm

  3. Strength: Single Leg Deadlift

    9 each leg @ 135#
    6 each leg @ 185#
    3 each leg @ 225#

    WOD: C2B for both rounds instead of MU
    Total Time: 16:22-3:00=13:22

    Finisher: #45 and #55 KB turkish getups

  4. Strength single leg deadlifts
    9 at 135 on each leg
    6 at 95 on each leg
    3 at 135 on each leg
    Wod rx with rows instead of run and bar muscle ups
    21:43. Last 2 rounds of single leg just did 12 regular deadlifts instead.
    Turkish get up
    Right arm=100lbs
    Left arm=100lbs

  5. WOD w/power cleans instead of deadlifts (being extra careful w/my back this week) used 85# then 65# , BMUs, and run

    22:55 – 3:00 = 19:55

    Turkish Getup – 45# barbell, both arms

  6. Single leg DL, reps- 9,6,3
    65-70-75
    MOD WOD
    4 rds of 4 C2B, 8 DL with 125#, 400m run 6:54
    400m run, 4 rds of 4 Lt leg DL, 4 Rt leg DL, 8 DL 65# (yes I did 8 not 4..ugh), 8 pull-ups 20:16
    Total – 17:16
    No finisher

  7. Single leg deadlifts
    9-3-6 @ 65-75-85 (ea leg)

    WOD
    1st set C2B, 125#, 200m run = 5:47
    2nd set reg plu, 65#, 200m run = 8:19

    Turkish get up 15#

  8. Slow and made some modifications because of knee.
    1st set – 4 C2B attempts, 8 DL @155, 1k assault bike
    2nd set – 1k assault bike, 12 DL @15, 8 pull-ups
    24:46
    Rest 1 minute
    5 minute row for calories – 62

  9. Single Leg Deadlifts:
    9 each leg @ 115
    6 each leg @ 135
    3 each leg @ 165

    WOD as Rx w/ Bar mu’s: 18:58
    Finisher: 55kb on my left and 70kb on my right

  10. Hotel wod all they had was treadmill and dip station
    4 rds not for time
    400m jog 1:40 or less on all runs
    25 squats
    25situps
    25dips
    10 pistols

  11. Single Leg Deadlifts:
    9 each leg @ 65
    6 each leg @ 95
    3 each leg @ 125

    WOD as Rx w/ 8 Pull Ups: 16:20-3:00=13:20
    Finisher: 9 lb both arms

  12. Single Leg Deadlifts:

    9 each leg @ 95#
    6 each leg @ 115#
    3 each leg @ 155#

    WOD as *MRx w/ substituting the alternating single leg DL on the 2nd part of the WOD for just 12 regular Deadlifts at 155# (2nd part – 8 PLU’s in place of C2B)

    16:16 – 3:00 = 13:16

    Finisher: 30# Dumbell each arm & Barbell w/ Right Arm

    Great class – thanks Nicole!

  13. Single Leg Deadlifts:

    9 each leg @ 75#
    6 each leg @ 95#
    3 each leg @ 95#

    WOD as *MRx

    #225/#95 single leg
    PLUs

    20:11 – 3:00 = 17:11

    Finisher: 35# KB each arm

  14. Mostly regular deadlifts for strength

    WOD with C2B and 225 for part 1 and 12 regular deadlifts per round at 205 and regular pull-ups for part 2.
    16:31 – 3:00 = 13:31

    Failed to complete even a regular get-up in the 5 minute cap

  15. Single Leg Deadlift
    9@135# Right leg
    9@135# Left leg
    6@185# Right leg
    6@185# Left leg
    2@225# Right leg
    2@225# Right leg
    3@225# Left leg
    All deadlifts were unbroken with opposite foot not touching the ground during the set. Couldn’t quite get the 3@225# on the right leg without the opposite foot touching.

    WOD
    As Rx’d with Ring MU’s
    All MU’s, C2B pull-ups, deadlifts and single leg deadlifts unbroken with opposite leg not touching during the 4 reps.
    1: 5:22
    2: 7:06
    Total time=15:28-3:00(rest)=12:28
    “Finisher”
    55# KB Turkish get-up on both arms

  16. Love this pic and the two amazing people in it!

    Single leg Deads = 95-95 – 135-135 – 185-185

    WOD RX oh yea with Bar MUs and Run = 17:40 -3 = 14:40 1st split at 6:30
    Turkish Get Up = 35lbs Right arm needs work bad

  17. Single leg DL
    RL 9@115
    LL 9@115
    RL 6@155
    LL 6@155
    RL 3@185
    LL 3@185

    1st round- 4:09
    3min Rest
    2nd round 5:55
    Total time 13:54

    “Finisher”Turkish Get Up
    Both arms 70lbs

  18. During initial warm up tweaked mid back somehow with my 20# KB Turkish get up (ha sad) so no strength for me. Used KB in WOD instead of barbell for both single leg and conventional DLs
    WOD w/ring MU’s and 45#KBs for first part and 35#KBs and C2B pull ups for second part
    1. 4:56
    2. 5:43
    Total time=13:39-3:00=10:39

  19. Strength:
    DL
    3 x 10 @ 225#

    —-

    Wod
    Ring MU
    225# DL

    Run
    Rest
    Run

    DL
    12 Reps @ 185#
    8 C2B

    17: something


    Turkish get up @ 55#

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