March 7, 2018

Wednesday 180307

13min Build Up AMRAP:
-25 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/35 or DB Power Snatch 50/35 40/25
-25 Pull-Ups RX+ C2B
-20 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 or DB DB Power Snatch 50/35 40/25
-20 Bar Facing Burpees
-15 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65 or DB DB Power Snatch 50/35 40/25
-15 Pull-Ups RX+ C2B
-10 Hang Power Snatch 135/95 RX+ 155/105 MRX 115/75 or DB Pwr Snatch 50/35 40/25
-10 Bar Facing Burpees
-5 Hang Power Snatch 155/105 RX+ 185/125 MRX 135/95 or DB Pwr Snatch 50/35 40/25
-5 Pull-Ups RX+ C2B
*DB Pwr Snatch are alternating arms*

Post rounds and reps or time 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 7, 2018”

  1. Strength-HPS-5/4/3/2/1
    115/125/135/145/165

    WOD Rx’d: 140 reps
    Finished round of 10’s; couldn’t get the weight changed fast enough to get into the 5’s

  2. Strength: Hang Power Snatch
    5@135#
    4@145#
    3@165#
    2@185#
    1@205#

    WOD Rx
    Through round of 10s
    **Screwed up and skipped 115# so my 15 were @135# and 10 were at 155#
    Deadlifted one to the hang at 185# with 10 seconds to go but wanted no part of trying to snatch it

  3. HPS
    65-75-85-95-100
    Wod rx’d
    Finished 15 pull-ups w/ 30 seconds left and I couldn’t get one of the clips off. 120 reps

  4. Strength:
    Dumbbell hang power snatch (both arms)
    5@20
    4@25
    3@30
    2@35
    1@40
    Extra set 1@45 (failed left arm)

    Wod w/25# db, ring rows, db goblet squats for burpees
    12:15

  5. Hang Power Snatch
    5@85
    4@105
    3@115
    2@125
    1@135
    1@140(failedx5 UGHHH SO CLOSE..would have been a PR) should have maybe just squatted it!

    WOD rx’d w/ascending DB loads (35-40-45-50-55#)
    10:52..not sure if I was supposed to start back over from top after completing it..just realized that
    Once I got to the 50#DB seemed to slow way down..Sadly the last 5 DB’s @55# took me about a minute..have never gone that heavy on my left arm

  6. Hang Power Snatch
    5 @ 75
    4 @ 95
    3 @ 105
    2 @ 115
    1 @ 125

    WOD – MRX except I started with 65# instead of 55# on my 25 reps of HPSn

    Got through the 15 PLU’s – head wasn’t in it today 🙁

    Great class!!

    Shout out to my buddy Asad on working on those kipping PLU’s – you the man!

  7. Hang Power Snatch:
    5 @ 95
    4 @ 115
    3 @ 135
    2 @ 165
    1 @ 185 (Squat Snatch)

    WOD as Rx: 6 Hang PS @ 135; 126 reps

  8. Strength
    115-135-165-205-215

    One miss at 205

    Wod modified ghd for pull-ups (barbell)
    9:56 – round 1 finish time

    1round +24

  9. Hang Power Snatch
    5@135-4@155-3@165-2@175-1@185 failed 1 then got it. PR for HPS.
    Wod rx w/ barbell
    Made it through the 10s with :20 or so remaining. Left hand ripped on the 20 snatches, right hand ripped on the 15 snatches. Decided to call it quits and clean up the mess. Hands looked like I slaughtered a kitten .

  10. Strength:
    5@135
    4@155
    3@185
    2@205
    1@225
    1@245f (tried to go for a pr after time cap)

    Wod Rx w/barbell:

    Didn’t note my time on the completion of 1 round!

    1+5snatches (probably could’ve picked up the pace)

  11. Recovery Focused ROM workout.
    Alt single leg extensions
    Alt single leg curls
    Weighted walking lunges
    Overhead press
    Lat raises
    Rear delt
    Bis / tris

  12. Village Crossfit Houston, TX

    Strength: Front Squats
    3@135
    2@225
    1@245
    1@265
    0@285

    WOD: 21-Minute Alternating EMOM:
    1) 15-cal Row
    2) 12 Burpees
    3) 4 Ring MUs

    2 rounds in, I turned this into a 21-minute AMRAP:
    Score: 5 rounds

  13. WOD with 25# DB’s
    Finished at 11:02. Forgot that I was supposed to start over if I finished in time. Ooops

  14. Strength-Hang Power Snatch
    5@85
    4@95
    3@105
    2@115
    1@125
    1@130 (5# PR)

    WOD Rx w/ 35# DB
    10:20 then started over and got to 7 pull-ups

    Tabata abs and 25 evil wheels

  15. Hang Power Snatch
    5@115
    4@135
    3@165
    2@195 (F 2nd REP)
    1@205
    1@215

    Wod

    As Rx’d with barbell
    10:22
    40 reps of the next round

  16. HPS
    5@ 95
    4@ 115
    3@ 125
    2@ 135
    1@ 145

    Wod w/ db
    40-45-50-55-55
    made it through the 5 HPS right at time and just did the 5 PU after time

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