Thursday 120531
3 Rounds for time of:
500 Meter row or 400 meter run
15 Kettlebell swings (55 lbs Men, 35 lbs Women)
10 Chin-ups (Hands in supine position; palms facing toward you)
Post time to responses.
Compare to December 15, 2009.
This Friday, June 1st there will only be the 5am and 6am class offered and on Saturday, June 2nd all classes will be canceled. Thank you for your understanding while we transition into our new space. The new location will be opening on Monday, June 4th!
Attention Parents! Exciting changes for the kiddos!
The move-in date to our new CFJ location is Monday, June 4th. At that time, we will be expanding our current childcare schedule to SIX days a week. The weekday time will remain the same (9:30am) and Saturday at 9am. We will be requiring you to sign up each month in advance as we will need to limit the number of children to 10. The cost will be $30.00 unlimited monthly and $20.00 for each additional child. This will be deducted at the beginning of each month with your normal automatic-deduction. Cancellation policy will be the same as with our regular monthly memberships. NO CHARGE for kids over the age of 8. Please be aware that we will no longer be accepting drop-ins unless otherwise noted.
Also, we will be changing our regular CrossFit Kids classes to a Summer Camp Program! It is for kids ages 5-15 and will run from June 5th- July 31st on Tuesday and Thursday at 9:30am. The cost will be $75.00 per month for two days a week and $50.00 for each additional child OR $50.00 per month/per child for one day a week.
*CrossFit Kids Camp will be cancelled on July 12th due to the CrossFit Games.
If you have any additional questions, please contact Nicole at nicoleberry@crossfitjenks.com.
Wod w/ 500M Row; 70# KBS; Strict Chest to Bar Pullups:
14:21
Wod w/70# kb = 11:29
Sub dead lifts for 4 rds of 3 mu 5 hspu 7 vups. Wod w 70 lbs kb. Strict chin ups. 12:12. Then ran 4 miles 29:51
Deadlifts: 5 @ 105, 3 ea @ 155-175-185-195-215
WOD as Rx’d: (supine grip, kipping) 12:56 – PR by almost 2 min!!
Deadlifts: 5 x 185-225-275-315-345
WOD w/ 500M Row; 70# KBS; Strict Chest to Bar Pullups:
11:26 rx.d
Deadlift: 5×3@ 315-365-405-455-505×1(f/triple)
WOD w/70#Kb & 500Mrow
= 9:40
DL 5 sets of 3 @ 225, 255, 275, 305, 325
WOD (70#KB + 500m row)
=11:55
Fun workout
One-arm DB squat snatch. 3 reps each arm at:
35-40-45-50
Hotel Wod 3 rds
400m treadmill run
15 50# DB swings (heaviest they had)
10 chinups on a very slick bar
17:10
After… 1 set of 10 concentration curls for Dan and J. Stone.
8 minutes to find 1RM Deadlift & OHS (alternating attempts):
Deadlift: 225, 245, 265, 285, 300 (PR…this was UGLY)
OHS: 125, 145, 155, 165, 175
2 mins at each station to complete AMRAP w/ a continuously running clock:
T2B=45
OH Barbell lunges (95#, alternating legs)=15
Double-unders=62
Clean&Jerk (115#)=9
Rope Climb=2
Ring Dips w/ muscle-up into rings=12
50 anchored wall ball partner situps (14#)
10:02 for wod as rx’d
Deadlifts at 155
Wod slightly modified
13:01
DL – up to 185#
WOD Rx’d w/run- 10:10
Deadlifts
Up to 185#
WOD
w/500m rows & chinup attempts (kipping)
13:51
Team WOD
8 min DL & OHS
DL- 225-235-250(PR)-255(f)
OHS- 85-95-115-125-130(failed on jerk)
2 minutes at each station:
MU transition to ring dips- 14
TtoB- 23
OH Barbell lunges- 0 (had hands in a jerk position, I’m dumb)
DU’s- 55
C&J- 4
Rope Climb- 2
50 anchored wall-ball partner sit-ups
CFJ WOD
As rx’d w/runs- 11:28
265×3
10:08, last 7 pu’s were kipping
Great job Nicole and Paige on your Deadlift PRs. Paige you are now part of the 300lb club and will need to have Breck give you a 300lb club shirt 🙂
We need to work double-unders as part of warm-up, cool down and some ring dips. I have some T2B training scheduled.
Nice job. Push past the pain and get some!
They are considering letting female Soldiers attend Ranger School. CF Jenks female athletes be ready for the Army Recruiter to knock on your door because I am giving them your name.
Train Hard, Train Smart, Train to Survive! OkieDB Out
Any calf raises Diener??
Turkey mtn gold loop ( 4.4 mi)
41:02
DL up to 165#
wod with questionable chin ups
12:57
WOD as rx’d w/ run – 7:45
WOD as rx’d w/ run
7:36
DL 3×225-275-305-325-345
wod w/ row & 70# KBS
12:39
DL: last set 325 (do 350 next time)
WOD: 14:22 with 500 m run
WOD with run and 2-3 strict chin-ups and the rest kipping each round
11:23
WoD rx’d w/runs
10:44
WOD with row
12:37
Wod with row = 12:26
WOD with run (supine grip, kipping) 11:49
deadlift up to 145#, still working on that dang form 🙁
WOD w/ Row – 8:55
rx’d with run
8:58