July 25, 2011

WOD 13:03 w/ 45# KB

shoulder press max set: 105 x 6

WOD: 11:09 w/ 45 lb DB’s PR

10:43

“Helen”
As Rx’d
Time: 8:06

Helen as Rx’d
15:35

Power Camp:
Warm-Up
400 m run

Agility Drills

3 rounds:
3 stairs
10 burpees

10 to 1’s
Jump squats
push ups

1 to 10’s
pull ups
ring rows

WOD:
3 rounds: 16:00
20 Burpee box jumps
15 wall ball sit-ups
10 dips

press
10×45
10×65
5×100
5×115
6×130

WOD rx’d
11:01

Helen as Rx’d
13:59 (PR)

Shoulder Press:
135 x 7

Helen as Rx’d:
12:17…everything unbroken but i was running at a walking pace as my legs are still too sore from saturday.

Looking good, Ailee!!
Shoulder Press:
80 x 12
“Helen” as Rx’d:
8:38 (PR)
Some of us are planning on competing in the Life as RX tour in Dallas on August 13th. I really want to encourage everyone from CrossFit Jenks to sign up and compete as an individual or team member. It’s FREE and all WOD’s are scaleable. Plus, they are giving away awesome prizes! Check it out and get registered:
http://www.asrx.com/ustour/dallas/

Shoulder press:
6 @ 155#
“Helen” As Rx’d:
12:38

“Helen” not Rx’d 🙁
(Ring Rows for Pullups as hands are still healing)
11:20

Shoulder press 160 x 7
WOD rx’d
10:28 (PR by 2:23)
Good job Rayus

WOD rx’d 17:46 (3 minutes slower than PR)

SP
6 @ 100

shoulder press: 5@125

WOD as rx’d: 10:26