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.
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
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
Oops-18:15-3:00 before finisher-15:15
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
21-15-9
Row
Pull-Ups
Burpees
*3 minute rest*
100 DU
75 Air Squats
50 Pushups
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
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
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
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
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#
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
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
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
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
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!
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
Single Leg DL
95-135-135
WOD *modified* subed 8 cal Bike for (4)MU and (8)CTB
15:28 or 25:28
Forgot my time not sure
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
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
Single Leg DL
95-135-135
—
Wod. Rx’d (ring MU) / row instead of run-pouring outside
21:09 – 3:00 = 18:09
SLDL killed me….
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
Moderate range of motion weights
Weighted walking lunges
RDL
Glute ham raise
Incline bench
Low rows
Plus core work
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
RX+*
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
Strength:
9@135
6@155
3@185
Wod Rx+ W/ring Mu’s:
15:06-3:00=12:06
Finisher:
70lb each arm
SLDL
95/115/70#kb
WOD w/bar MU & pair of 70#kb
14: something – 3:00
Turkish
35/55/70
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#
1 leg DL
9@75
6@95
3@115
WOD 19:52
95# 1 leg
185 2 leg
Mixed c2b & pu
Asualt bike
40lb Turk get up
Single leg DL @ 75#
WOD MRx 16:29