Friday 120803
3 Rounds for time of:
200 Meter run
15 Kettlebell swings (Men 70 lbs, Women 55 lbs)
10 Box jumps (Men 30” box, Women 24” box)
5 Handstand push-ups (nose to floor)
Post time to responses.
End of Summer Bash at the Renfrow’s! Join us THIS Saturday afternoon around 12pm for food, fun and swimming at the home of Garth and Natalie Renfrow. Bring yourself, your family, a side dish and your favorite beverage! They will provide the meat and the pool! For directions and to RSVP, contact Nicole at nicoleberry@crossfitjenks.com. Hope to see everyone there!
Ran 4 30:18
Power Cleans up to 205#
WOD w/ reg HSPU – 9:44
Did Monday’s wod instead of strength…… Bit off more than I could chew
3 rds
10 Ohs, sumo high pull, thrusters with 95#
4:54
5 min rest
Mod Wod for today
3 rds
200 m run
15 55# kb swings
10 24″ box jumps
5 nose to floor hspu
9:04
Squat Cleans
5-3-2-2-2-2-2 @ 65-85-95-100-105-115-125
WOD w/45 lb KB, 20″ box, 2 abmats on HSPU = 10:33
TGIF! 😀
Power Cleans
5@85, 3@95, 2@105, 2@115, 2@125, 2@125, 2@135 (f)
Wod
24″ box & #55 KB
Scaled HSPU w/abmat
9:47
Felt terrible today! TGIF!
Power Cleans up to 140 lbs
WOD w/ 1 ab mat = 8:57…..TGIF!
Power cleans up to 90# (weak!)
WOD with 35#KB, 24″box and 2 ab mats
9:38
Power cleans to 115#…not feeling it today.
WOD with 55#kb and 1 ab mat
11:53
Squat cleans to 90#
WOD with 24″ box, 35#kb, 2abmat
9:57
Power clean 155#
9:06
24″ bj, 55# kb, 2 abmats
Power Cleans:
5 x 85
3 x 105
2 x 125, 135, 145, 155
WOD as Rx’d:
6:48
PC up to 185#
WOD
11:57
30″ bj, 55# KB & 1 abmat HSPU
Power cleans
Up to 105#
backed down on weight to practice form (grrr!)
WOD
w/35# KB, 20″ box, & 2 ab mats
9:05
PC to 195#
WOD = 9:56
30″ bj, 70# kb, forehead to floor HSPU
Power cleans
Up to 82#
WOD
w/25# KB, 20″ box, & Push ups from Box
10:17..liked this WOD
Squat Cleans
Up to 145
WOD (did 95# power cleans instead of KB’s b/c of bum shoulder)
11:01
Power cleans: last set 195 lbs.
WOD: 13:08 with two ab mats on hspu’s.
Anyone wanting to do a “scaled” team at Springfield in November I’m in.
6:44 (55kb) out of the 70’s
BC 2T&G @ 155-175-195-215(dropped)-235(1f)
wod
11:34
Power cleans up to 115#, failed miserably on the 125# attempt
WOD with 24″ box, 45#KB, 1 abmat & 10# plate
8:09
Power Cleans: last set of two only completed 1 @ 165 (pr)
wod with 55# kb, 30″ box, 2 abmats
9:47
PC 2T&G = 5×135#, 3×165#, 2×205#, 2×225#, 2×235#, 2×245#
WOD (with games standard BJs) = 7:01
50 minute hike
10 rds:
20 double unders
10 burpees
10:50 rx.d @ 10,000′