Monday 080414
1 round for time of:
25 Overhead squats (Men 95 lbs, Women 65 lbs)
25 Pull-ups
25 Thrusters (Men 95 lbs, Women 65 lbs)
25 Push-ups
25 Squat cleans (Men 95 lbs, Women 65 lbs)
25 Sit-ups
25 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
25 Squats
Post time to responses.
General Petraeus and CrossFit Jenks’ very own Captain Dennis Berry (a.k.a. OkieDB)!
Good Morning Hard Core CrossFit Jenks Clan,
Today’s pic caught me a little off guard. Who is the funny looking Captain? I truly like the WOD you all have in store for today. Nice WOD Coach Berry. I will definitely have to give this one a whirl. As you know I am a day behind, a minute slower than all of you on my Benchmark Girl Dates, 10 lbs lighter on all my lifts, but I am continuing to push myself so you Billy Bad A~~ Jenks CrossFitters do not kill me this summer on R+R leave. Have a great day and a great workout. Train Hard, Train Smart, Train to Survive! OkieDB Out
“QUARTER GONE BAD” as Rxd
Five rounds for total reps of:
135 pound Thruster, 15 seconds (reps = 4, 4, 4, 5, 4)
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds (reps = 3, 4, 4, 4, 4)
Rest 45 Seconds
Burpees, 15 seconds (7, 7, 7, 7, 7)
Rest 45 seconds
Total reps for all five rounds = 75
Follow-Up Training (all unbroken)
3 sets of 15 reps 95 lb thrusters and 15 pull-ups
1 set of 5 reps 95lb thrusters and 5 pull-ups
Yes I am still working to get a sub 5 minute FRAN. I will not give up on this!
1 round for time of:
25 Overhead squats (Men 95 lbs, Women 65 lbs)
25 Pull-ups
25 Thrusters (Men 95 lbs, Women 65 lbs)
25 Push-ups
25 Squat cleans (Men 95 lbs, Women 65 lbs)
25 Sit-ups
25 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
25 Squats
As Rx’d in 16:09
pretty sick WOD Breck! quad smoker!
Breck, if Danny said pretty sick WOD….it must have been bad!!
Ran 2 miles cross country (24:00 minutes)
Will be ready for the WOD on Tuesday!
Great to hear from OkieDB again..and AWESOME picture ..so glad you are doing great! We miss you…
Ran 2 miles cross county – 23:45 minutes
1 round for time of:
25 Overhead squats (Men 95 lbs, Women 65 lbs)
25 Pull-ups
25 Thrusters (Men 95 lbs, Women 65 lbs)
25 Push-ups
25 Squat cleans (Men 95 lbs, Women 65 lbs)
25 Sit-ups
25 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
25 Squats
As Rx’d
Time: 11:28
1 round for time of:
25 Overhead squats 65 lbs
25 Pull-ups
25 Thrusters 65 lbs
25 Push-ups
25 Squat cleans 65 lbs
25 Sit-ups
25 Sumo Deadlift High Pulls 65 lbs
25 Squats
As Rx’d for women (although my pull-ups were kinda jumping kinda regular)
Time: 26:48
This was one of the harder one’s I’ve done in a while!! Very sore today : )