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.
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
sumo deadlift & reg deadlift up to 165#
WOD w/115#, 18” burpee box overs, 5&5 plu & parallette dips
3rds + 2plu
18.2 redo with DB
10:40
18.2A
188 (PC)
Failed 198. Tried to SC it.
Couldn’t stand up with it.
Smh
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
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
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
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
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
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
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!!
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
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
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
*and DUs
Sumo DL & DL up to 165#
Wod rx weight with bar mu’s and dubs
3 rounds + 30 dubs
DL’s upto 275#
—
Wod. Rx’d. (w/Ring MU’s / Box jumps)
3 rounds + 2 MU’s
—
Core/abs
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
DL’s up to 275#
—
Wod
Heavily Modified
Participated
Sore from this weekend.
—
Core with Meredith!
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
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.
Sdl 7@185
DL 6@225
5@ 225
4@275
3@275
2@295
WOD
Burpee box over/pu&dips/205#
3rds + 4
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
Strength: 205/235/255/275/275/295
WOD: 3 rds – 7SDL/35 dub/7 DL/2 m/u, 5 pull-ups, 5 dips
4+ 12 reps*
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
12 Minute AMRAP:
-7 Deadlifts (205#)
-35 Doubles
-7 Deadlifts
-5 Burpee Over Box Jumps (24”)
6 rounds + 5 deadlifts
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.
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
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