Thursday 111103
“Derk”
3 Rounds for time of:
400 Meter run
7 Muscle ups
Post time to responses.
Compare to March 3, 2011.
This Saturday, November 5th, the 11:00am Free Introductory Class will be canceled.
Come 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 class will be offered today at 4:30pm. Please e-mail Breck if you plan to attend at breckberry@crossfitjenks.com.
Bench max 2 @105 lbs
Modified WOD:
3 rounds
800 m run
10 pull ups
10 push ups
21:59
WOD: 16:21, modified
(subbed 15 PLU & 15 PU each round)
Max bench 3 @ 95
BP-225 x 3
WOD
=DNF
2rds + 400m in 16:33
Bench Press 4@95
Did Tuesday’s Dumbbell workout
with 20# all rounds completed
Bench
4×215
WOD rx’d
12:27
Power Camp:
Warm Up: (AMRAP in 7 min)
3 stairs
10 jump tucks
5 Burpess
4 rd plus 2 1/2 stairs
3 rounds:
inch-worms
broad jumps
6:39
Death by Burpees
1 burpee 1st min, 2 burpees 2nd min, etc
7 minutes in Heaven????
In 7 mins or less:
3 rds
12 pull-ups (modified)
2 rope climbs (modified)
5:10
1 min rest
AMRAP in 7 mins:
7 box jumps 20 in box
12 Kettlebell swings #25
4 rds plus 2 kb
1 min rest
In 7 mins or less:
3 rds
15 cal row
15 med ball slams #12
7:42 (booooo!)
Bench 250×5
WOD As Rx’d
9;39
Now we’re celebrating Derk’s half birthday too??
visited Atlas CF in Chicago – they had “open gym”
2k row 7:05
12 rds of “cindy” 11:06
500m row / 50 wall ball / 500 m row 6:26
took about 5 mins between workouts then shuffled back to hotel, about a mile.
BP 5@200
wod
14:36 (11:48 last time)
6 mile run on the bay in San Fran this morning. 53:07…Rest 8 hours Annie w a bad rope 10:19. Rest 5 mins. 100 burpees 7:23. Had a lot of non paleo to get out of body
Day 18 of no grain 30 day challenge. Feeling alot less bloated.
Power Camp was HARD today! I’m still tired from it! Thanks Christina 🙂
Power Cleans
130(PR)
WOD as rx’d
11:45(PR)
3 rds
400m run
25 pullups
25 pushups
17:41
Bench 200×5
Powercamp was AWESOME today!!!!
Painful, but awesome!!!!! Thanks Christina!