Monday 120102
3 Rounds for time of:
10 Dumbbell split jerk (alternating legs) (Men 45 lb dumbbells, Women 30 lb dumbbells)
15 Dumbbell bent over rows
20 Dumbbell walking lunge steps
Post time to responses.
Power Camp held a competition during this last month called Dominate December. All athletes were given points for coming to class, not eating sugar/grains, getting PRs, etc. Now that Dominate December has concluded I am excited to announce that David Roman is the Dominate December winner. Congratulations David and great job to all those who participated, it was a very close race.
CrossFit Jenks Nutrition Q&A! Questions about Paleo/Zone? Wanting to get the year started off right with some good nutrition? Well, we are here to help you out. Join us this Saturday at 1pm to discuss the ins and outs of good nutrition. Bring your food log if you have one and be prepared with any questions you might want answered. Look forward to seeing everyone there!
WOD w/ 40# DB’s
9:44
I can’t remember the name of our squat program, but I did all 10 sets at 110 lbs for back squat
WOD @ 30 lbs 9:47
BS 10 x 3 @ 245
Wod Rx’d
8:05
rx’d 10:58
BS 195# 10 sets of 3
Rxd=9:46
Enjoyed lifting with you, Dan–nice work!
WOD w/55#
= 5:54
BS 10 sets of 3 @ #150
Wod as rx’d 6:06
Bs 10×3 @245
Wod
=5:18
WOD as Rx’d = 8:30
WOD as Rx’d 6:24
“Baseline” WOD (because there was one more rower open… Ha!) 4:20.
Back Squat:
10 x 3 @ 315
WOD w/ 50#
9:10
Shallow back squats 10×3 225#
wod w 45# 5:52
10 min rest
Baseline wod 4:35
BS 10×3 @ 205
Wod w/40’s, 6:31
Baseline intro, 4:54
BS 10×3@225
6:12
Thanks Brian you too.
Back squats 10 x 3 180
WOD with 40#
12:47
B.S. 10×3@210
Wod at fire station rxd 11:40
BS 10 sets of 3 @ #150
Wod as rx’d:
4:49
8:37 Rx’d
Thought I would start off the new year nice and give the McTrophy back to my wife.
As rx’d at Westin Kierland
8:58
Back Squat @ 105#
WOD w 25# 8:26
WOD w/25# – 7:13
Rx’d: 7:59
8:14
Wod w/ 25# 6:36
Back squats @100.
Loved this WOD!
Rx’d
16: something? I think this is wrong, but can’t really remember my time. Surpisingly, the lunges were killer.
Oh, and I’m doing the burpee challenge if anyone wants to participate…
8:15 with 35#
Back squats
10×2 @180
Skill work
HSPU
pistols
WOD as rx’d- 9:26
WOD w/ 35#
8:02
Congrats David on dominating December!
BS 10sets of 3@110#
WOD w/25#
7:25
Back Squat
10 sets of 3 @ 295 lbs
WOD
used 55 lb dumbbells
Time: 7:23
BS 10×3@205
wod
9:26
Back Squat = 10 sets of 3 @ 245#
WOD with 55# D.B.’s = 5:34
3 burpees
Finally back after weeks of being sick! And, the WOD is dumb bells…
my favorite! I went light as I am weak:
10 sets of 3 Back Sq with 65#
WOD w/only 15# DB’s = 8:21
David, Congratulations for winning the Dominate December!
Back Squat
10 sets of 3 @ 125 lbs
WOD
Time: 6:09