Thursday 110505
3 Rounds for time of:
30Kettlebell swings (Men 55 lbs, Women 35 lbs)
25 Box jumps (Men 24” box, Women 20” box)
20 Pull-ups
Post time to responses.
Hooray for girls night!!! We would like to get all the ladies together for an evening of dinner and fun NEXT Friday the 13th. We will plan on dinner at Cafe Ole’ around 7 and then wherever the road takes us from there. Please RSVP to nicoleberry@crossfitjenks.com just so I can make sure that they will have ample patio seating. Hope to see everyone there!
**CROSSFIT JENKS AFFILIATE TEAM! For those of you who competed in the CF Open and are interested in being part of the team, please e-mail nicoleberry@crossfitjenks.com by this Friday.
bench
80×5 90×5 100 x3130x5 150×5 170 (8)
WOD 11:39
bench
100×5 125×5 160 x3 165×5 185×5 215 (5)
WOD 14:28
Bench
5 @ 35
5@ 45
3 @ 55
5@ 60
5@ 70
10@ 80
WOD: 12:47
Scaled pull ups to only 5 per round
Hurt myself during KB swings in 3rd round. 3rd round completed 15 KB swings, 25 box jumps and 5 dips instead of pull ups
bench press
5 @ 35, 5 @ 45, 3 @ 55
5 @ 65, 5 @ 70, 11 @ 75
WOD as Rx 18:01
Bench
5×165
5×185
15×210
WOD As Rx’d
9:(11)
Bench 5@140,160 13@185
wod 9:51
Bench:
5 x 145
5 x 170
10 x 190
WOD as Rx’d:
13:30
Bench (don’t think I did the math right)
5@100
5@115
15@130
WOD 13:39 rx’d
WOD: 15:10
Scaled to 10 p/u first 2 rounds and 20 last round
Bench:
5@110
5@130
18@145
WOD:
35# kb and subbed 10 pu’s for 20 each round
13:35
bench (1RM 200, 90%=180)
5@75
5@95
3@115
5@115
5@135
14@155
wod
17:19
bench
5×165
5×185
7×205
wod
13:52
WOD as Rx’d: 12:27
accidentally did 30 box jumps each round
Bench
5@45
5@55
3@65
5@75
5@85
8@95
WOD = 16:27 rx’d
Bench press final set 165 x 13 reps
WOD = 9:40
B – you are simply amazing.
800 m run
30 burpees
200 m run
30 jumping squats
800 m run
30 walking lunges
200 m run
30 pushups – games style
800 m run
18:28
Finished bench at (3) at 205
WOD rx’d
11:58
Bench Press
5 @ 50, 5 @ 60, 3 @ 70
5 @ 80, 5 @ 90, 15 @ 100
WOD as Rx’d: 8:30
“Nasty Girls”
3 rds for time:
50 squats
7 muscle-ups
10 Hang Power Clean (95lbs)
Time: 10:11
Bench Press
Warm-up sets
5 @ 105, 5 @ 135, 3 @ 165
Work-sets
5 @ 175, 5 @ 205, 11 @ 230
WOD as Rx’d: 7:40
“Nasty Girls”
3 rds for time:
50 squats
7 muscle-ups
10 Hang Power Clean (135lbs)
Time: 8:27
Bench press – last set 13 @ 250
WOD 15:43
Subbed 25, 30lb DB push press for box jumps
Bench Press
5 x 155
5 x 180
12 x 205 (based on max of 240)
WOD Strained tri on 2nd set of pull ups dnf
WOD almost RX’d: 17:49
On about 15% of my pullups my chin didnt quite make it over the bar 🙁
Maybe next time!
WOD as rx’d: 13:37
Bench
205 x 11
Wod
=10:23
Bench: 5@165, 5@185, 9@210
WOD 18:37
Wendler Bench:
5 x 45
5 x 50
16 x 55 (based on max of 70)
WOD w/25# KB, 17″ Box and Jumping PU’s
13:46 (I followed Aaron and did 30 Box J the first 2 rds..then realized 25)
Bench Press 1RM 135lbs (90%=121.5lbs)
5 @ 50, 5 @ 60, 3 @ 70
5 @ 80, 5 @ 90, 10 @ 100
WOD as Rx’d: 9:49
Bench:
Found max today:125lbs (90%=115lbs)
work sets:
5@75
5@85
7@100
WOD as Rx’d
12:09
Bench: 5×175, 5×205, 9×225
WOD = 8:12 (PMW)
Bench Press
5 @ 50, 5 @ 60, 3 @ 70
5 @ 80, 5 @ 90, 10 @ 100
WOD as Rx’d
8:35