Tuesday 111101
Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters
The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).
Post dumbbell weight used, total minutes completed and total rounds completed thereafter.
Compare to March 28, 2011.
Check out our CrossFit Jenks Kids Classes! We would like to offer parents and kids ages 5 to 17 years old an opportunity to come try it out for FREE! The classes will be offered today thru Thursday at 4:30pm. Please e-mail Breck the day you plan to attend at breckberry@crossfitjenks.com.
WOD:
First 10 rounds @ 20 lb DB
Second 10 rounds @ 15 lb DB
DL max 4 @ 150
14 rnds w/30lb db’s
Power Clean:
5×85, 105, 125
Clean & Jerk:
1×135, 145, 155
3 Rounds for time of:
10 Overhead squats (Men 135 lbs, Women 95 lbs)
50 Double-unders
Wod as Rx’d:
5:02 (last set of du’s were a struggle)
Nice job 6am!
Deadlift: 3X135
WOD first 15 rounds with 20lb and last 5 with 15lb.
Great job to all the 6am’ers!
The Good: SP x 1 @ 170# (PR, 165#BW)
The Bad: Sub-par WOD-wise. Began @ 40#, moved to 30#.
The Ugly: 175# SP attempt = muscle strain = the ol’ robot neck turn
Awesome WOD though!
10 rounds w/ 25 lb
2 rds w/ 20 lbs
8 rds w/ 15 lbs
Still a fun workout but, wow! I was weak today!!!
WOD was awful
13 rds with clock 17 total at 40lbs
Deadlift 1 rep at 295
Power Camp:
400 m run
high knees-10,20,30,40
mt. climbers-40,30,20,10
kb half-swings(25#)-10,20,30,40
5:29
400 m run
Partner Medball throws over pull-up bars (10#)
3 rounds, 1:30 ea round
4 burpee penalties for missed throws (sorry guys)
1 min plank hold
toes to bar-21
weighted situps(15#)-18
ttb-15
situps-30
ttb-9
situps-42
200 m run
11:37
Tabata Tuesday!
ring rows
Oh it hurts so good to be back at the camp!
wod: 20 rds w/35#
that put the hurt on
F/145/33
Deadlift
5@200
3@230
2@255
WOD
First 15 rounds w/#25’s
Last 5 rounds w/#30’s
Awesome job on your DL PR Nicki!! Looked easy!
what Carly said for PowerCamp…lol
Timed 400 1:18 PR!! 10 seconds faster than last month.
Used 55# KB for 1/2 swings.
35# db for situps.
WOD – 20 rds @ 50#
20 rounds @ 45# unbroken
Deadlift
5×150
3×195
5×230 (pr)
Thank you Paige and Nicole for the encouragement!!
12 rds w/ clock 16 total w/ 45#
DL 6@325
wod @ 40
10 w/ clock 15 total
15 w clock 18 total. 45lbs
WOD
20rds w/25#
WOD:
2 rds w/20# DB’s
18 rds w/15# DB’s
(did all rds under 30 seconds.so probably should have done more rds w/ the 20# DBs)
I love any WOD w/dumbbells!
Great 5:30 class!!
WOD
30 # total dumbbells
20 rounds total, usually finishing each round in 30 seconds.
will move up to 40 # next time. 🙂
3 rounds:
500 m Row
Handstand Walks (8 mat lengths, up and back)
15 Power Cleans
As Rx’d = 13:19
WOD @ Bixby stadium:
first 10 @ 25# DBs
last 10 @ 20# DBs