Wednesday 100224
This is workout #3 from the Midwest Sectionals.
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (Men 24″ box, Women 20″ box)
3 minutes of hang squat snatches for reps (Men 75 lbs, Women 45 lbs)
2 minutes of wall balls for reps (Men 20 lb ball, Women 14 lb ball)
1 minute of Handstand Push-ups for reps
Post reps to responses.
100 Day Burpee Countdown Challenge
Burpees=55 Total Burpees=1540
Don’t forget that the next On-Ramp Classes will begin March 1st. These will consist of 8 classes throughout the month of March. They will be offered on Monday/Wednesday at 6:00 am or Tuesday/Thursday at 6:30 pm. You MUST sign up for these classes if you are interested in participating. All current members can sign up free of charge and anyone new will be charged our monthly rate. These classes are limited to 5 people so be sure to sign up soon. If you would like to sign up or have any questions please e-mail breckberry@crossfitjenks.com or call Breck at (918)-639-9144.
Also the American Lung Association’s Fight for Air Climb will be on Saturday, April 17th. This will be a 50 floor stair climb up the BOK Tower! I have registered a team under the name CrossFit Jenks and need some team members. The cost is $25 per participant and the American Heart Association would like each participant to raise $100. If you would like to donate or join the CrossFit Jenks Team click here. The CrossFit Jenks Team goal is to have at least 10 team members and raise $1,000. Please help us reach our goal and benefit a great cause!
Karin,
You look fantiastic!!!!! Good pic Breck…
Row-87
Box Jumps-71
Hang squat snatch-25
Wall Balls-30
HSPU-9
Total 222
Row – 61
Box Jumps – 51
Hang squat snatch – 18
Wall Ball Shots – 20
HSPU – 13 (*modified – only about 3″ depth)
Total: 163
I really want to do this one, but my dying legs are telling me to take a rest day.
M/152/39
Row-94
Box Jumps-61
Hang squat snatch-8
Wall Balls-25
HSPU-8
Total 196
I checked my results vs. what they did at that sectionals… I would have come in a smooth 68th, ouch!
Row – 71
Box Jumps – 75
Hang squat snatch – 20
Wall Ball Shots – 20
HSPU – 5 (made sure head touched floor everytime)
Total: 191
Really fun workout!!
I am with ya Andy! Just checked the results for 1st place female=256; male=313…YIKES!!
Total of 176.
I would have placed 110th…but I also would like to think I could hash out more in front of screaming maniacs…and my kid would be there so there’s no way he’s going to see dad pud out!
M/202/31
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (Men 24″ box, Women 20″ box)
3 minutes of hang squat snatches for reps (Men 75 lbs, Women 45 lbs)
2 minutes of wall balls for reps (Men 20 lb ball, Women 14 lb ball)
1 minute of Handstand Push-ups for reps
=230
109 burpees
54 for yesterday and 55 for today
Will this ever end????
I think I was grunting because of my broken thumb not because of my wimpy weight!
Row-90
Box Jumps-90
Hang squat snatch-15
Wall Balls-29
HSPU-7
Total 231…yo Andy this one was for you!
Nice work everyone
Row 97, box jump 60, snatch 15, wall ball 30, hspu 8
210 total
55 burpees
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (Men 24″ box, Women 20″ box)
3 minutes of hang squat snatches for reps 65 lbs.
2 minutes of wall balls for reps (Men 20 lb ball, Women 14 lb ball)
1 minute of Handstand Push-ups for reps
128
Snatches didn’t feel right just started doing o-head squats. 222/205
Very slow rowing 5k
55 Burpees
F/145/58
Row-52
Box Jumps (17″)-49
Hang squat snatch (23#) 16
Wall Balls (8#) 25
Shoulder press (15#) 16
Total 158…
I don’t thinK I did all I could tonightl. I could have done at least 3 or 4 more on each one & should have gone heavier on the hang sq. snatch.
I really liked this work out…
109 Burpees
For Reps:
5 minutes of Rowing for calories -78
4 minutes of Box Jumps for reps (Men 24″ box, Women 20″ box)-40
3 minutes of hang squat snatches for reps 45#-17
2 minutes of wall balls for reps (Men 20 lb ball, Women 14 lb ball) -15
1 minute of Handstand Push-ups for reps -19
169, used abmat and wide 10# bumper for HSPU, good thing too or I would’ve have gotten one! Also fell during wallball. I was thinking about saying I got hurt just so I could quit. It was brutal!!!
Calories: 69
Box jumps: 70
Hang squat snatch: 18
(ugly) Wall balls: 25
Handstand push ups with abmat and small foam situp thingie: 10
Total: 192
Kind of liked this one too…
rx’d (kinda, took about a one minute break between snatches and wall ball due to a phone call)
For Reps:
5 minutes of Rowing for calories -97
4 minutes of Box Jumps for reps (Men 24″ box, Women 20″ box)-62
3 minutes of hang squat snatches for reps 45#-20
2 minutes of wall balls for reps (Men 20 lb ball, Women 14 lb ball) -40
1 minute of Handstand Push-ups for reps -16
Total 235
This one felt like a non stop fight gone bad.