Tuesday 180306
For Time:
-200m Row or Run or 0.5km A Bike
-12 Sqt Cleans 95/65 RX+ 115/75 MRX 75/55
-12 Push Press
-200m Run or Row (opposite of last)
Rest 2min/add weight
-200m Row or Run or 0.5km A Bike
-8 Sqt Cleans 135/95 RX+ 155/105 MRX 95/65
-8 Push Jerk
-200m Run or Row (opposite of last)
Rest 2min/add weight
-200m Row or Run or 0.5km A Bike
-4 Sqt Cleans 165/115 RX+ 205/135 MRX 125/75
-4 Split Jerk
-200m Run or Row (opposite of last)
Post total time minus 4 minutes of rest 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
Warm-up: Rowling – final score was 6 (*had 2 bonus rounds which replaced 2 scores)
*
Strength: squat clean then S2O
6 reps each of 135
4 reps each of 155
2 reps each of 185
1 rep each of 205
*
WOD as rxd: row first , bike 2nd
12:01 (-4 minutes)= 8:01
Warm-up: Rowling – 23
Strength: squat clean then S2O
6 reps each @ 135
4 reps each @ 165
2 reps each @ 205
1 rep @ 235 (squat clean thruster)
*
WOD as rxd: row first , run 2nd
12:32 – 4:00 = 8:32
Rowling: 28…a 112 on the first frame cost me.
Strength:
6’s @ 135
4’s @ 165
2’s @ 185
1’s @ 215
WOD Rx’d (run/row):
12:04-4:00 = 8:04
Rowling: 34
6 SQ to 6 S2O @55
4 @ 65
2 @ 85
1 @ 105
WOD MRx
run/row
15:03 – 4:00 = 11:03
Rowling: 20
Strength: Squat Cleans then S20
6 @ 135# (Push Press)
4 @ 165# (Push Jerk)
2 @ 225# (Split Jerk)
1 @ 295# (failed clean twice. . )
WOD Rx+ (Row then Run)
12:48-4:00=8:48
Rowing 31
SC to S2O
6@ 135 push press
4@185 push jerk
2@275 split jerk
1@305 split jerk
Wod rx+
12:37-4= 8:37
Rowling=20
Strength
6@135lbs…..ouch
4@155lbs
2@185lbs
1@215lbs
Wod Mrx all rowing
Time=11:36-4:00=7:36
Rowling – 12 (landed on 100 last set so got an extra round)
Squat Clean to S2O (all push jerks)
6&6 @85
4&4 @105
2&2 @125
1&1 @155
WOD as rx’d w/running first & rowing second (all unbroken)
3:05
2:55
2:32
Total time: 12:32 – 4:00 = 8:32
P Clean to S2O (due to my knee situation)
6&6 @65
4&4 @85
2&2 @105
1&1 @115
WOD 65/75/85 row/run/row
Total time: 14:??
Squat Clean to STO
6 @ 115
4 @ 165
2 @ 195
1 @ 215
WOD Rx w/ runs first: 12:36-4= 8:36
Rowling: 2
Strength:
115-155-205-275
WOD Rx+ (run then row)
11:57 – 4:00 = 7:57
Rowling: 23 (was first time doing that – was a lot of fun – hope we do that more often)
Squat Clean to S20
6 @ 75
4 @ 95
2 @ 115
1 @ 145
WOD – MRX (rowed first) – 75#/95#/125#
1st round: 3:26
2nd round: 2:59
3rd round: 3:14
13:39 – 4:00 = 9:39
Great class – thanks Breck!
Rowling: 23
WOD (row/bike, row/run, row/bike) – 95#, 115#, 135#
13:37 – 4:00 = 9:37
Warm-up: Rowling – 22
Strength: squat clean then S2O
6 reps each @ 135
4 reps each @ 155
2 reps each @ 205
1 rep @ 235 missed the jerk
*
WOD as rxd: row first , run 2nd
13:13 – 4:00 = 9:13
Rowling: 7 had 6 “0” in a row
Strength up to 165#
WOD Rxd
Row/run
18:05
Strength
65-75-95-115
WOD as Rx’d (row, run)
11:31- 4= 7:31
Great race, Nick!
Rock and Roll today CFJ or is it squat clean and S2O today! I say both and how can you not, when DAN The MAN is sporting some solid S2O! Love it Dan
Love me some rowling as well.
SC and S2O clusters
6=95 / 4=115 / 2=135 / 1=165 Oh yea locked it out OH.
–
WOD MRX (run, row) 75#/95#/125# = 8:28
1st round: 3:09
2nd round: 8:02 (2:49)
3rd round: 12:28 (2:26)
12:28 – 4:00 = 8:28
Great job today CFJ.
Pre workout: 50 ghd sit-ups (25, 15, 10)
Strength e3mom
6 squat clean to 6 s2o @ 135#
4 sc to 4 s2o @ 155#
2 sc to 2 s2o @ 175#
1 sc to 1 s2o @ 185#
WOD (all run/row)
1 (@95#): 3:35
2 (@135#): 10:06
3 (@165#): 15:50
Total: 9:50
1min high plank w/ push-up every 5s
Meredith ab circle
Strength
6/6 – 135#
4/4 – 155#
2/2 – 185#
1/1 – 205#
—
Wod. Rx’d. (Row then Run)
12:12 – 4:00 = 8:12
—
Abs w/ Mere
Strength:
135-155-185-205
—
Wod RX
14:12 – 4:00 = 10:12
Screwed this one up and had to start split jerks set over.
—
Abs by Meredith
Strength
95,115,135,165
Wod RX
11:31.001-4:00=7:31.001
I’ll give u the W Nicole. I think u out leaned me at the finish. Fun finish tho.
6 @ 105
4 @ 125
2 @ 140
1 @ 165 – Split Jerk
WOD RX+
Run/75#: 2:27 – Unbroken
Row/105: 3:06 – 4-3-1 (S20 all 8)
Row/135#: 2:43 – Split jerks (Thanks for pushing me Nicole:) )
Strength: same as Shawn and Kevin
Wod as rxd
17:13 – 4 = 13:13
6 Squat Clean to 6 S20(push press)@115#
4 Squat Clean to 4 S20(push jerk)@155#
2 Squat Clean to 2 S20(split jerk)@225#
1 Squat Clean to 1 S20(split jerk)@255#
WOD
Rx+
1st Round=Run/Row: 2:27
2nd Round=Run/Row: 2:26
3rd Round=Run/Row: 2:24
Total time=11:17-4:00(rest)=7:17
“Garage triathlon”
100 burpees
100 cal bike
100 cal row
22:07 (pr)
4:30 class
Wod with 75#-95-135 and all assault bike
11:33 total
4.5 mile trail run @ turkey mtn.
5,000m row
26:09.2
45 second pr
Squat Clean to S2O
6&6 @85
4&4 @105
2&2 @125
1&1 @155
1&1@165
WOD rx’d
run/row
row/run
row/run
Total time: 12:32 – 4:00 = 8:32
Squat clean to S2O
6 and 6@155
4 and 4@185
2 and 2@225
1 and 1@255
Wod RX+ run then row
11:15-4:00=7:15
Thanks for the push breck fun day today
Strength from 75# to 125#
WOD: Row/Run
75#, 85#, 105#
12:12
6@85
4@105
2@125
1@135
WOD Rx w/row and assault bike
14:20-4= 10:20
Abs by Mere
Glad to be back at CFJ after vacay!
AM: 3mi easy run
SC/S2O
6/6, 95
4/4, 135
2/2, 165
1/1, 195
RX
Strength 85/105/125/135
WOD rx w run/row x 3
Uhh 16/18?? Don’t remember
Squat clean/s2o
6@95
4@135
2@165
1@185
WOD RX
Row/run
3:49
4:11
3:13
15:13-4:00=11:13
6@ 95
4@ 115
2@135
1@ 165
Wod Mrx
Row/Run
14:42 – 4:00= 10:42
Abs by Mere/Crew
6@145
4@175
2@205
1@225
Wod RX+
row/run
12:15-4:00=8:15
Squat Clean to S2O
6 @ 95
4 @135
2 @165
1 @185
WOD as RX’d – run 1st, row 2nd = 14:47