Sunday 080913
9:30 AM Class
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.
11:00 AM Free Introductory Class
5 Rounds for time of:
20 Walking lunges
30 Kettlebell swings
Post time to responses.
On September 27th, we will be doing the fundraiser FGB III. If you would like to know more or to get registered, click here for details. This Saturday and next Saturday we will be doing the”Fight Gone Bad” workout during our 9:30 AM Class to get prepared for the funraiser on the 27th.
Hello CrossFit Jenks Crew,
I hope you enjoy FGB as it is one of my favorite WODs. I will give it a try, but will have to modify my 1 minute row portion for burpees due to the set-up over here.
Mark I hope you are OK there in Texas and all the family is too.
I have missed a couple of days, but finally was able to knock out the inversely related and changing Thruster / Pull-up WOD. This looked so cool on paper and I figured it was only 10 more total reps of each event than FRAN and my time would be somewhat close since all reps were 10 and below. Man was it a lung and leg blowout. My time and body were much worse than FRAN. I did not fare well, but this is now one of my Top 50 WODs. Great stuff Coach. Keep em coming. Nicole awesome job on your time. Wow you put a good whippin on me. KUDOS and keep it up. You will be an animal at next’s year’s Games. Mark great job on the PRs a couple of days ago! Linda and Danny you all look like America’s Next CrossFit Models in today’s PIC. Nice look of intensity and flex appeal.
Train Hard, Train Smart, Train to Survive! OkieDB out
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
Thur Sep 11 CF Jenk’s WOD as Rxd
For time:
10 Thrusters 1 Pull-up
9 Thrusters 2 Pull-ups
8 Thrusters 3 Pull-ups
7 Thrusters 4 Pull-ups
6 Thrusters 5 Pull-ups
5 Thrusters 6 Pull-ups
4 Thrusters 7 Pull-ups
3 Thrusters 8 Pull-ups
2 Thrusters 9 Pull-ups
1 Thruster 10 Pull-ups
TIME = 11:50
Follow-up Tng
2000 meter Row TIME = 8:40
5k trail run
30:14
100% off-road, 100% drizzle, 100% fun
52/m/190
Missed posting yesterday’s workout
I did CFWUx3 w/assisted pull-ups and dips
Then did modified “Daniel”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
For time.
I did 70 lb. thrusters. I did the 100 pull-ups by splitting them into the workout
35 Pull-ups
400 meter run
10 pull-ups
70 pound Thruster, 21 reps
5 pull-ups
800 meter run
5 pull-ups
70 pound Thruster, 21 reps
10 pull-ups
400 meter run
35 Pull-ups
My time: 33:57
Ran the Route 66/CPA 5k Run in the drizzle
Time: 21:10
2nd in the 35-39 age group
1st in the CPA category
Just a note about Hurricane “Ike”. Not a problem here in Central Texas. 30mph winds and light rain today. That is about it.
“Fight Gone Bad”
As Rx’d
302
“Fight Gone Bad”
As Rx’d for ladies
238 (PR)
“Fight Gone Bad”
As Rx’d
Score= 402 (PR)
OkieDB, I feel for you having to sub burpees for the row on FGB.
Mark, Great job and time on “Daniel”!
FGB rx’d for ladies
208 PR
Today did
Clean&jerk 3-3-3-3-3
I did 90-100-100-100-100
Angie got the best of both of us yeseterday so we decided to take a rest day and watch football. 🙂 I did, however, fold six loads of laundry…that actually makes your arms burn!
Friday:
33lb. Megabell Thruster/Pullup
10/1
9/2
8/3
…
7:52
FGB as Rx’d for ladies
245 (PR)