Monday 100503
As many rounds as possible in 20 minutes of:
400 Meter run
30 Sit-ups (Hands interlaced behind the head with feet unanchored)
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
Post rounds to responses.
It’s not to late to get signed up for the On Ramp classes this month. The On Ramp classes are a series of 8 classes that are offered either on Monday’s & Wednesday’s at 6:30 pm or Tuesday’s & Thursdays at 6:30 pm. The On Ramp classes are limited to 5 people. The On Ramp classes teach the fundamental movements of CrossFit that prepare you for our group CrossFit classes. Be sure to sign up soon as these classes fill up fast and once they start they are closed for enrollment. E-mail breckberry@crossfitjenks.com to get signed up.
=5 rounds +220m
4 rounds + 400m
5 rds + 200m
OHS 155 x5, 160 x 4.8, 165 x 3
4 rounds
OHS
5 @ 65
5 @ 85 (failed on 5th rep)
5 @ 85
5 @ 90
5 @ 95
4 rounds + 19 situps. Enjoy your win today Derk, but tomorrow I’m bringing the heat.
WOD as Rx’d (time=20:30): 4 rounds + 400M
M/36/165
5 rds + finished 400m run at 20:27. Go to bed early Trae.
HAPPY BIRTHDAY MADDIE!!!! BIG 2-5!!!! ; )
4 rounds + about 150 meter run
Attention CFJ Affiliate Team!
We have been invited to compete in a friendly Tulsa area mini team competition this Saturday at 8:30AM at Next Generation. Let me know if you are available! It will be the first time to do any team events! Should be fun!
As many rounds as possible in 20 minutes of:
400 Meter run
30 Sit-ups (Hands interlaced behind head ****anchored- abs are on the mend, SLOWLY but surely!)
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 25 lb bumper plate)
4 rounds + 400meter run
Great job this morning 9:30 crew!! I am so sorry to miss out on the team workout but the girl and I will be visiting grandparents and great-granparents in South Carolina.. good luck everyone!
6 rounds + 17 situps
OHS
5 @ 65
5 @ 75
5 @ 85
5 @ 95
5 @ 105
2.09mi hill run 22:28
(comp to 25:10 on 2/28/10)
Today’s run followed by a cold plunge – pool temp is 70 degrees!!
4 Rounds + 1 walking lunge step
Way to b Angie
As rx’d = 6 rds + 100m
As Rx’d
5 Rounds
As Rx’d
5 rounds + 400 meter run
came in at about 20:10
a humble 3 rds + 150m run rx’d
Rayus-3 rds + 50m (w/ 35# plate)
OHs
5 x 85
5 x 105
3 x 125
2 x 125
2 x 135
1 x 145
4 rounds + 400m
came in at 20:53
OHS
65 x 5
85 x 5
105 x 5
125 x 5(PR)
145 x 5(PR)
4 rounds + 400m
came in at 20:10
As Rx’d
5 rounds + 200m run
OHS
5 x 65
5 x 85
5 x 100
5 x 110
5 x 115
4 rounds + 200m
Sit ups were not military style, but were unanchored
OHS
3 x 95
3 x 115
5 x 125
5 x 135
5 x 140
Back Squats
1 x 5@ 235
2 x 5 @ 230
3 rounds + 30 situps
5 x 55 , 65, 70, 75, 85 (only 3X on 85)
3 rounds + 400m came in right @ 20:00
No weight in the OHS just 5 sets of 10 barbell only
Got in the hot tub and fell asleep…. almost didn’t make it out