Thursday 120315
5 rounds for time of:
7 Deadlifts (Men 225 lbs, Women 155 lbs)
7 Burpees
7 Handstand push-ups
Post time to responses.
This Saturday from 8:00am to 11am we will be doing the Open WOD 12.4. The heat times will be every 20 minutes starting with the first heat at 8:00am. Please e-mail breckberry@crossfitjenks.com to reserve your heat time.
Wow Nicki!!!! Looking Beautifully Strong my friend!!
WOW!!! This is an amazing pic Nicki!!! You can really see that your hard work is paying off. You look super toned and muscular on your whole body!!!
Great article on Justin Allen
http://games.crossfit.com/article/different-dream-justin-allen
wod modified
7 DL 225#
7 Burpees
3 HSPU
=13:45
Great pic Nicole!
Look at those muscles girl! Amazing..
Thanks for sharing Derk
Looking strong Nicole!!
*****
CF Open WOD 12.4 = 153 reps
Thank you Breck for screaming at me and forcing me to get past those last wall ball shots. You’re a great coach!
WOD with 225 and 1 Ab mat
10:32
Modified WOD
7 WB’s
7 DU’s
7 Burpees
2 HSPU’s
5 rounds
10:something
Power Camp:
400 m run
3 mins of singles
AMRAP in 10 mins:
20 double unders
200 m run
switched to 15 ring rows and 2 parallel bar hand walk thingies
3 rds plus 5 ring rows
5 rds: 250 m row, 15 push-ups, 15 v-ups, 2 min rest btwn rds (more than 5 secs off original time 10 burpee penalty)
250 row: 106.5/106ish/105.6/104.7/103.4
19:53
Tabata pull-ups
Looking beautiful and strong, my dear friend! Love this picture!
Modified WOD = 10:51….used 1 ab mat & skinny 10# plate for Rounds 1-3 and 2 ab mats for Rounds 4-5. Not a fan of HSPU!!!
Dang Nicki! You are definitely an inspiration!
And I totally agree with all the other comments, Nicole! You look awesome!!!!!!!
I loooove this picture!! Inspirational, girl!
Front squats @105#
WOD
w/85# & 2 ab mats
9:48
Wod w/ 155 and 1 abmat
9:52
Looking awesome, Nicole!
WOD w/115# went light for Open WOD 12.4
8:11
Great pic nicki u look awesome!!!
Front Squat – 100#
WOD – 135# and 1 ab mat
11:23 (HSPU got diffucult)
Hang Power Cleans:
5 @ 135
5 @ 155
5 @ 175
3 @ 185
2 @ 195
2 @ 205
WOD (1 abmat on last 2.5 rds)
13:34
Thanks ladies!!! Not too many folks have the ability to rock the pit stains like I can!! : )
Wod with two an mats on hspu 20:40 (?)
Front squat. 165. 10x 3
lol I didn’t even notice the pits until you said something Nicki. You can truly see the tone you’ve developed! Great work!
WOD with 2 abmats + mouse pad?
14:18
(may have been a little too ambitious with the 155# DL – took me forever!)
and I’m with everyone Nicole – you look amazing!!
and awesome picture Nicole!
WOD – 10:54 mod HSPU w/ 45lb bumper plate
FS 10×3@215
wod
8:17
Front Squat @ 105#
WOD w 125#
and 3 HSPU, no abd mat
Wow, Nicole you are amazing!!
10:29
Ab mat
13:56
Survived Power Camp. Don’t remember much of what we did, but I am happy with my row times.
Nicole, you ROCK! You look so strong in that picture, pit stains and all!
Went light on front squats
9:4(0)?
Hope the shoulders hold up better sat. than they did today??
Front Squats
10 x 3 @ 165#
WOD rx’d 24:xx….. Just didn’t want to scale HSPU
Nicki, you look great!