Wednesday 120704
There will be an 8am and 10am class offered today. All other classes are canceled.
For time:
10 Handstand push-ups
15 Deadlifts (Men 250 lbs, Women 175 lbs)
25 Box jumps (Men 30″ box, Women 24″ box)
50 Pull-ups
100 Wallball shots (Men 20 lb ball, Women 14 lb ball)
200 Double-unders
Run 400 meters with bumper plate (Men 45 lbs, Women 35 lbs)
Post time to responses.
Compare to January 1, 2011.
5 k row
19:28
1rd Max Bear Complex @ #90
Team Wod w/Megan (1 person works at a time, both people ran and carried plate 400m)
15:12
everything Rxd except HSPU
1RM Bear complex: 185#(f/3rd rep)
”Nutts” rxd
= 17:38
Scaled:
10 hspu w/2 abmat
15 dead lift @ 175#
25 box jumps 20″
25 pull ups
50 wallball @ 14#
100 double unders
400 m run w/25# plate
28:33
6 mile run
Wod mod
Hspu-2abmats
DL-255#
32:43?
WOD w/ modified HSPU & 50 push-ups instead of pull-ups = 28:07
Hang Power Snatch:
85, 95, 105, 115
Squat Snatch:
105, 115, 125, 135, 140
Hang Power Clean:
105, 115, 125, 135, 145
Squat Clean & Jerk:
125, 135, 145, 155, 165
Half Cindy (10min) with a Weight Vest 15 lb:
5 Pull-ups
10 Push-Ups
15 Squats
=8 rounds + 10 push-ups
Goat training:
3 rounds of
10 wall balls @ 20 lbs
10 wall balls @ 14 lbs
1RM Bear complex: 165#
”Nutts” Rx’d 255#dl
= 19:38
Hang Power Snatch:
135,155,175,185
Squat Snatch:
185,195,205(fx2)
Hang Power Clean:
205,225,245
Squat Clean & Jerk:
245,265(f the jerk)
Half Cindy (10min) with a Weight Vest 25 lb:
5 Pull-ups
10 Push-Ups
15 Squats
=8 rounds + 3 push-ups
Bear
5 reps @ 155
wod
32:40
Bear @75#
WOD
Team w/Miss Karin
26:06
Thanks for making me show up, K!!
Have a great holiday, CFJ!!!
“Nutts” 34:13
– 1 abmat
– 24″ box
Bear= 165
“nutts”
25:27
Check out Team CFJ on the Games Site!!
http://games.crossfit.com/article/crossfit-jenks-six-man-wolf-pack
Bear complex: 4 rds @ 155#
Wod rx’d: 24:41
Wod rxd 27:01
Modified WOD:
20 DB’s – shoulder press for HSPU
20″ Box Jump
10# WB (only 50)
135# DL
100 DU
25 Pull ups w/small purple band
15# plate for run
27:56
50 Kettlebell Swings (55/35)
400M Run
10 KB High Pulls (55/35)
40 Kettlebell Swings (55/35)
400M Run
15 KB High Pulls (55/35)
30 Kettlebell Swings (55/35)
400M Run
20 KB High Pulls (55/35)
20 Kettlebell Swings (55/35)
400M Run
25 KB High Pulls (55/35)
10 Kettlebell Swings (55/35)
400M Run
30 KB High Pulls (55/35)
26:02 rx.d
Bear Complex 145# PR
Nutts
40:47 with 205# DL and 1 abmat
Thank you and RIP Lt. Nuttall
awesome article CFJ thanks for sharing!