March 5, 2018

Monday 180305

9 Minute AMRAP:
-7 SumoDeadlifts 205/135 RX+ 245/155 MRX 185/115
-35 Doubles or 5 Burpee Over Box Jumps 24/20″ RX+30/24 MRX 20/18
-7 Deadlifts 205/135 RX+ 245/155 MRX 185/115
-5 MUs (ring or bar) or 5 Pull-ups & 5 Dips

Post rounds and reps to responses.

If anyone is interested or knows anyone interested in starting CrossFit, we are now offering a new schedule for our CrossFit 101!  There will be a new CrossFit 101 series offered every week at 6:30pm on Monday, Tuesday, Wednesday and Thursday nights.  Contact Nicole at info@crossfitjenks.com to get signed up or if you have any questions.    

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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

28 thoughts on “March 5, 2018”

  1. Deadlifts w/Nicole:)

    7 Sumo DL @155
    6 DL @185
    5 Sumo DL @185
    4 DL @205
    3 Sumo DL @205
    2 DL @225

    WOD as rx’d w/dubs and BMUs
    3 rounds + 3 Sumo DL

    Core Work

  2. 7 Sumo DL @125
    6 DL @130
    5 Sumo DL @145
    4 DL @155
    3 Sumo DL @160
    2 DL @165

    WOD with 115, ring mu – need to work on turn out at the bottom, DU’s…
    2 rounds + 7DL

    Core Work

  3. Deadlifts..stayed SUPER light today
    7 sumo DL@105
    6 DL@105
    5 sumo DL@135
    4 DL@135
    3 sumo DL@155
    2 DL@155

    WOD rx’d w/DUs and ring MU’s
    3rds+1MU
    considering this an active rest day for me….couldn’t seem to get going this morning at 6…was literally just moving through the motions! (I’m sure my 2.5 hours of sleep didn’t help!)
    GHD hold w/GHD’s
    hip extension hold w/hip extensions
    high plank hold w/push up every 5 sec

  4. Pre workout: 50 ghd sit-ups

    Strength: e2:30
    7 sumo dL @235#
    6 dL @ 250#
    5 sdl@270#
    4 dl@285#
    3@290#
    2@300#

    WOD: 205#, double unders, pull-ups+dips
    3 rounds even

    1 min high plank with push-up every 5 sec
    1 min handstand

  5. Thanks for lifting with me Sydney!

    WOD w/ Rx’d load, alt box J & dubs, 5 pull-ups/5 push-ups
    5 Rounds + 3 Box Jumps

  6. 7 Sumo DL @165
    6 DL @175
    5 Sumo DL @195
    4 DL @205
    3 Sumo DL @215
    2 DL @225

    WOD w/ Rx’d load, dubs, 5 pull-ups/5 dips (red band)
    5 Rounds

  7. Worked up on the Deadlifts to 245#

    WOD mods:
    185# DL & SDL
    35 DU’s
    5 PLU’s & 5 Banded (Green) Dips

    3rds + 1 DL

    Have a great week!!

  8. Jason and Jake were tearing it up in this pic and again at 5am this morning. Way to work those deads today CFJ!!
    Finally able to do the Open WOD 18.2. I did use two 53lb KettleBells in front rack.
    Time = 10:40 and 155lbs Clean

  9. 7 Sumo DL @ 225
    6 DL @ 255
    5 Sumo DL @ 275
    4 DL @ 300
    3 Sumo DL @ 320
    2 DL @ 345

    WOD as rx w/ Bar mu’s and Dubs: 3rds + 1 Bar MU

  10. 7 Sumo DL @ 335#
    6 Regular DL @ 355#
    5 Sumo DL @ 385#
    4 Regular DL @ 405#
    3 Sumo DL @ 425#
    2 Regular DL @ 455#

    WOD Rx+ w/ Pull Ups and Strict Ring Dips
    4 rds + 1 Sumo DL

  11. DLs up to 275

    WOD with 205, burpee box jumps, 2 MU + 3 pull-ups and 3 ring dips round 1 and 5 pull-ups and 5 ring dips rounds 2-4
    4 rounds even

    Core/abs

  12. Sumo DL
    7@245
    5@365
    3@415
    Conventional DL
    6@365
    4@415
    2@450
    Wod RX+ w/Ring MU and BBJ overs 30” box
    4 rounds+19reps (7 conventional DL)

    Core completed
    100m Plate pinch carry w/45lb blue plates
    200m Farmers carry w/80lbKB

  13. 7 sumo DL @280
    6 DL @300
    5 sumo DL @320
    4 DL @340
    3 sumo DL @350
    2 DL @360
    *
    WOD rx w/ dubs and bar mu
    – 3rds + 52 (2 MU short of 4rds) hit the MU wall.

  14. Strength w/Chad

    Wod Rx+(forgot to use 30” box)
    4 rounds even

    Core and grip development:

    Used 45 plates for first farmers carry (not my smartest decision and now realize I have a weakness on my left side lol)
    70lb kb’s for second farmers carry

  15. 7 SDL @125
    6 DL @125
    5 SDL @135
    4 DL @145
    3 SDL @145
    2 DL @155

    WOD w/95# and 20″ burpee box step overs, jumping pull ups
    and parallel dips

    3 rds + 7 SDL, 5 burpee steps, 4 DL

  16. 12 Minute AMRAP:

    -7 Deadlifts (205#)
    -35 Doubles
    -7 Deadlifts
    -5 Burpee Over Box Jumps (24”)

    6 rounds + 5 deadlifts

  17. SDL: 7@205; 5@275; 3@365
    DL: 6@235; 4@ 365; 2@365
    *
    WOD- 205#; did burpee box jump overs & pullups & bar dips
    4 rounds to 7 DL
    *
    Core development: ghd sit-ups & ext.

  18. 100 cal assault bike
    1000m row

    Strength:
    7@335
    6@335
    5@385
    4@385
    3@415
    5@415

    WOD RX+ ring MU DU
    4 Rounds +7 SDL

    100m plate carry #45’s
    100m KB walk #96

  19. 7@ 225
    6@ 245
    5@ 265
    4@ 275
    3@ 275(stayed at same, back rounded at 4 so wanted to correct that before moving up #)
    2@ 295

    Wod w/ 10 box jumps and 5 PU/5 banded dips(white band)

    3 rounds + 3 box jumps

    abs w/ mere and crew

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