Thursday 180503
This Saturday, May 5th all classes will be canceled. Instead we will be moving equipment to our new location. We would greatly appreciate anyone interested in helping. Also, if anyone has a trailer they would like to bring or loan for the day please e-mail info@crossfitjenks.com. We will be starting at 7am but feel free to show up anytime Saturday morning. Thank you for all your patience and help while we make this transition.
10min AMRAP:
-Run or Row 1600m or A Bike 4km MRX 1200m or 3Km A Bike
-to Max Russian KB Swings 55/35# Rx+ 70/55# MRX 25/35#
REST 3min
8min AMRAP:
-Run or Row 1200m or A Bike 3km MRX 800m or 2Km A Bike
-to Max Strict HSPU RX+ Max Strict HSPU 4/2″ deficit MRX 2/4″ rise
OR
-Max Strict Press 95/65 RX+ 115/75 MRX 75/55
REST 2min
6min AMRAP:
-Run or Row 800m or A Bike 2km MRX 600m or 1.5Km A Bike
-to Max Hang Power Cleans
REST 1min
4min AMRAP:
-Run or Row 400m or A Bike 1km MRX 200m or 0.5Km A Bike
-to Max Hand Release Push-Ups
-Run or Row 1600m or A Bike 4km MRX 1200m or 3Km A Bike
-to Max Russian KB Swings 55/35# Rx+ 70/55# MRX 25/35#
REST 3min
8min AMRAP:
-Run or Row 1200m or A Bike 3km MRX 800m or 2Km A Bike
-to Max Strict HSPU RX+ Max Strict HSPU 4/2″ deficit MRX 2/4″ rise
OR
-Max Strict Press 95/65 RX+ 115/75 MRX 75/55
REST 2min
6min AMRAP:
-Run or Row 800m or A Bike 2km MRX 600m or 1.5Km A Bike
-to Max Hang Power Cleans
REST 1min
4min AMRAP:
-Run or Row 400m or A Bike 1km MRX 200m or 0.5Km A Bike
-to Max Hand Release Push-Ups
Post results to responses.
10 min amrap MRx = 103 kbs
8 min amrap w/2 abmats = 32 hspu
6 min amrap MRx = 50 hp clean
4 min amrap MRx = 32 hrp
10 min AMRAP
Bike 4K – 6:42
55LB KBS 61
8 min AMRAP
ROW 1200M – 4:47
Strict HSPU – 15
6 min AMRAP
Bike 2k – 3:11
Hang Power Clean 115lb – 32
4 min AMRAP
Run 400 – 1:30
Hand Release Push Up – 31
WOD RX @ 95 row/bike
KBS 85
Strict press 34
Hang cleans 27
HRP ups 37
Total: 183
WOD w/55# KB, 75# strict press and hang power cleans, and HRPUs
(Bike, Row, Bike, Row)
KBS- 46
Strict Press- 20
Hang Power Cleans- 43
HRPUs- 34
Total= 143
All rows
KB 55# – 51
SP 95# – 25
HPC – 21
HRPU – 27
Total – 124
4K bike, 35# KB – 59 reps
1200 row, 65# SP – 18
800 row, HPC – 35
1k bike, HRPU – 12
Total – 124
All running
55# rkbs-82
75# strict press – 36
95# HPC – 35
Hrpu – 47
Total – 200
WOD rx’d+ w/55#KB, strict 2” deficit HSPUs, and 75#
1600m row
39 KB
1200m row
35 HSPUs
2k assault bike
41 HPC
400m row
46 hand release push ups
Total=161 reps
Would have much rather ran all of that but it was storming during class so had to row or bike!
MRX’d runs, rx’d weight
Russian KB- 50
S.P- 30
HPC- 26
HRPU- 30
70lb KB/StrictHSPU/115lbs/HRPU
4K Bike
100 Russian KB Swings
1200m row
28 Strict HSPU
800m row
45 HPC
1k bike
30 HRPU
Wod ( 55 kb – 75# b squats- 75# h cL – push-ups)
Bike + 88 r kbs
Row + 52 b squats
Bike + 42 h cL
Row + 44 push-ups
203 reps
WOD as rxd: all rows
10min: 1600m row (6:20); max Russian KBS (55)— 96 reps
8min: 1200m row (4:58); max strict press w/ 95– 34 reps
6min: 800m row (2:29); max HPC w/ 95– 55 reps
4min: 400m row (1:40); max HRPU — 41 reps
*
Total reps = 226
1 mike run – 5:59
82 kbs Russian
11 strict hspu
42 HPC 95#
48 HRPU
Wod rx, all rowing
KBS – 25
Strict press – 20
HPC – 33
HRPU – 15
Run 6:57 – 82 swings
Row 4:52 – 29 Shoulder Press
Bike 3:40 – 40 HPC
Run 1:47 – 32 HRPU
Total – 183
55#, Strict HSPU, 95# HPC, Hand release PU
4K Bike
64 Russian KB Swings (Bike kicked my butt)
1200m Run
17 Strict HSPU
1.5K bike
33 HPC
400m Run
40 HRPU
—
Ab circle
WOD Rxd
All rows & Strict press
45 RKBS
13 strict press
26 power cleans
35 HRPU
WOD as rxd: (row/bike/row/bike)
10min: 1600m row (6:15); max Russian KBS (70#)— 83 reps
8min: 3k bike (4:40); max wall climbs – 11 reps
6min: 800m row (3:10); max HPC w/ 95# – 48 reps
4min: 1k bike (2:30); max HRPU — 20 reps
*
Total reps = 162
50 ghd sit-ups
All run, 95#, 55#, strict hspu
1: 45 rkbs
2: 23 hspu
3: 27 hpc
4: 33 hrpu
Total: 128