Monday 180402
“A Fool’s CHOICE” by DB
5 RFT:
–10 Back Squats = 135/95 MRX 115/75
12 Front Squat = 115/75 MRX 95/65
14 OHS = 95/65 MRX 75/55
–4 Bar MUs
8 C2B
11 Pull-ups
–10 Hang Cleans = 135/95lbs MRX 115/75
12 Hang Cleans = 115/75 MRX 95/65
14 Hang Cleans = 95/65 MRX 75/55
*pick a move, load and its rep scheme*
Post time to responses.
Compare to April 1, 2017.
Photo Credit: Chrissy Harrison
Crossfit Jenks,
First off I hope everyone is well! Can’t wait to check out the new place when it opens!
This year my fraternity is once again doing our yearly Philanthropy called Temple Classic! We have all been working hard to meet our goal of raising $30,000 for the Trimble Strong Foundation, which raises money for ALS research and helps lessen the financial burden this disease places on those diagnosed. This is an incredible foundation founded by Oklahoma Icon, Coach Allan Trimble after his diagnosis with ALS.
We are raising funds in a series of ways!
1) We are raffling of 5 prizes, including a guided duck hunt in Ramona, OK, a Ruger Precision Bolt-Action Rifle (MSRP $1,599), 2 playoff Thunder Tickets (sec. 117), 2 Club Level OSU Football Tickets, and a round of golf for 2 at Southern Hills Country Club in Tulsa, OK. All prizes have been donated so every gift goes directly to Trimble Strong. You can purchase tickets here https://go.rallyup.com/templeclassicraffle/PQANRS
2) You can donate directly to https://www.trimblestrong.org/donate and by placing “Sigma Nu” and my name in the company line!
Please help us reach our $30,000 goal for such a great cause! Anything helps!
Thank you all very much! If you have any questions feel free to contact me 9186408608
Hang Cleans
4@185#(power)
3@205#(power)
2@225#(power)
1@245#(squat)
1@255#(squat)
WOD
As Rx’d
With 95# and Bar MU’s
Everything unbroken
Time: 10:27
HPC w Mer & Jess
4@125
3@135
2@155?
1@165
1@170
Not a PR but felt good and is #10 over BW
WOD 5 rft 14 min timecap
12 FS @75
8 c2b
12 HPC @75
8 FS into last round at timecap
Hang Clean E2MOM 4-3-2-1-1
85-105-115-125-135
WOD 5 RFT
14 OHS 65#
11 P/U
14 HC
13:13
Hang Power Clean
4@125
3@135
2@155
1@165
1@170
Wod as rx
10/4/10
6:50
Strength: Hang Split Clean (Right leg only)
4@185
1@205
1@225
0@245
4RFT
10 Deadlifts w/135
4 Bar MU’s
10 Hang Split Cleans w/135
13:21
Hang clean
4@185
3@205
2@225
1@235
Wod rx
14 OHS, 11 Pull ups, 14 HC
10:57
Hang cleans 4-3-2-1-1 @ 55-75-85-105-115
WOD modified
10 Back squat 65#
8 plu (some C2B)
10 hang clean 65#
11:24
A great looking bunch of inverted walkers and judges!
Hang Power Clean
4@135
3@165
2@185
1@205
1@215
Wod as RXd = 11:40
10 BS @135
4 BMUs
10 HPC @135
Core Complete 1round also did 15 strict pull-ups
Great Monday classes CFJ
Hang Power Clean
4@185#
3@225#
2@255#
1@275#
1@295#
WOD w/ 135# (10 BS, 11PU, 10 HPC)
7:51
Hang Power Cleans
4@115
2@155
1@160
1@175
1@180 all time PR!! Felt really good
WOD
10/4/10
14:54
Great job on that PR, Syd! Looked eazy-peezy! 🙂
Hang Power Cleans
4@ 65
3@ 95
2@ 115
WOD as Rx’d
10/8/10
9:48
Great class OKIE!
HPC
4@105
3@115
2@120
1@125
1@130
Wod with 75#, 10 BS, 4 Bar MUs, 10 HPC
12:45
Core development
4@205
3@225
2@275
1@315
0@345
1@336 (PR by 11#)
wod 10-4-10 unbroken and straight from cleans to back squat
6:46
Strength: Hang Cleans
4 @ 185
3 @ 205
2 @ 225
1 @ 245
1@ 255 (f)
WOD as Rx 10-4-10: 11:20
HPC
185-205-255-285-305
WOD:
10 BS@135
8 deficit ring row (shoulder hurt)
10 HPC@135
8:56
HPC up to 235
WOD as rx’d with 14-11-14
14:59
HPC up to 185
WOD as MRx
10 Back Squat (115#)
11 PLU’s
10 HPC (115#)
15:34
Great noon class! Thanks breck!
HPC
4@85
3@105
2@125
1@135
1@135
WOD
12 FS @75
4 C2B/7 PU
12 HPC @75
11.51
HPC
4@95
3@115
2@135
1@145
2@165
WOD (MRX 115#)
10 BS
8 C2B
10 HPC
17:45
Hang Power Cleans
4@125
3@135
2@145
1@155
1@170 (fx3..got scared and didn’t drop under bar ha!)
WOD rx’d
10 BS
4 bar MU
10 HPC
Time=8:08
FUN class this morning!!
Strength hang power clean e2mom
4@155
3@175
2@185
1@205
F@215
WOD: 14-8-14 95#ohs-c2b-95# hpc
11:53
25 ghd sit-ups
Hang PC
4 @ 165
3 @ 185
2 @ 205
1 @ 225
1 @ 235
—
Wod. Rx’d.
10 BS / 8 C2B / 10 HPC
8:45
Great race Kev!
—
Abs
Hang power clean
6 @ 135#
4 @ 155#
4 @ 155#
2 @ 185#
2 @ 185#
Wod w 95#
20 back squat
4 bar mu
14 hang clean
HPC – 135 / 155 / 175 / 185 / 195
WOD RX: 115# FS / bar mu’s / HPC
4 Rd’s + 6 FS
Hang PC
4 @ 165
3 @ 185
2 @ 205
1 @ 225
1 @ 235
—
Wod. Rx’d.
10 BS/ 4 Bar MU / 10 HC
8:47
Good Job Shawn!! Fun Race.
—
Abs
Hang clean
4@225(power)
3@245(power)
2@265(power)
1@295(squat)
1@305(squat)
WOD RX’D repeated last years scheme
10 BS
4 BMU
10 HPC
6:51
Everything unbroken went straight from cleans into back squats fun one today
Cool down:
5 rounds
250m row
5 D-ball cleans then 20m front rack d-ball carry w/100lb ball
15 AB cals
30 DU
Not timed just held a steady pace without stopping
HPC
4@135
3@155
2@185
1@205
1@225
WOD 10-11-10 RX
15:55
Fun workout
4@105
3@115
2@125
1@130
1@135 PR!!
wod 10-4-10
BMU And 1-2 then C2B
Subbed 20#KB OH Lunges for Squats
14:55
Hang Power Clean
4@185-3@225-2@245-1@265-1@275-1@285(PR)
WOD 10-4-10
-8:42
Everything unbroken except 4th round of hpc because I’m a dummy.
HPC:
4@165
3@185
2@205
1@215
1@235
WOD Rx’d (10-11-10):
10:29
Strength:
4@225 (power)
3@245 (power)
2@265 (power)
1@305 (pr by 20lbs)
Wod Rx w/10-4-10 scheme:
8:10 or something? Lol went straight into another set of backsquats by accident.
Aerobic base work:
5 rounds of:
-250m row
-5 cleans w/100lb Dball then carry in front rack for 20m
-15 cal assault bike
-30 dubs
1 @295 on strength
5k row
Time=24:09
Strength up to 115 x 4
WOD w/ 75#
13:22
Hang Power Clean
4 w/50#
3 w/55#
2 w/60#
1 w/60#
1/w 70#
WOD w/only 45# and jumping pulls
12 Front squats
11 Jumping pull ups
12 Hang power cleans
only 4 rds: 14:15
WOD w/ 115#:
10 BS / 8 C2B / 10 HPC
10:04
—
Hang Power Clean
4@105
3@125
2@135
1@145
1@155
1@165 (tied PR)
WOD Rx’d
10 BS/8C2B/10 HPC
11:38
1 round of core development then group Tabata ab circle
Hang power/squat clean:
4@185 power
3@225 power
2@265 1 power 1 squat
1@ 275 squat
1@ 305 squat (f)
1@ 305 squat
Wod Rx’d
10 BS@135
4 Bar MU
10 HPC @135
8:30
8 @ 125
8 @ 130
5 @ 140
7 @ 135
WOD RX: 9:12
Wrong day 🙁