Wednesday 121114
For time:
70 Burpees
60 Sit-ups (anchored with hands touching floor at the bottom and hands touching anchors at the top, no abmat)
50 Kettlebell swings (Men 55 lbs, Women 35 lbs)
40 Pull-ups
30 Handstand push-ups
Post time to responses.
Compare to July 30, 2011.
Classes this Saturday, November 17th will be canceled for the Battle Over Red Lands Competition. We have a number of folks from CrossFit Jenks that will be participating and we encourage all of you to come out and show your support!
Back Squat:
5 @ 155
3 @ 185
2 @ 225
3 @ 260-260-260-260-260
Wod as rx’d:
24:05 (pr by ~ 6 minutes…still spent half of my time on HSPU…these are terrible for me)
Nice work Stamile!
Back Squat:
5 @ 135
3 @ 225
2 @ 235
3 @ 240-240-240-240-240
wod rx’d = 19:50 PR by 4:22
Burpees suck.
Thanks, Dylan, you too-
Running:
3 x 200 m hill
3 x 300 m hill
3 x 400 m hill
2 x 150 m hill
Back squat 3-3-3-3-3 @ 135
Wod as rxd for women=16:01
DNF squats, did 3 sets x3225-205-185. 2 days of thrusters trashed the legs
“Mod WOD”
800M run
60 anchored situps
1000M row
40 box jumps (24#)
30 deadlift @225#
= 15:55
24:40
7 min slower than 2010 time
Back Squat:
5 x 3 @ 155 stayed light
WOD as Rx’d
13:16 (PR by about 2 1/2 minutes)
3 rounds for time:
7 OHS (95#)
7 C2B Pullups
7 Bar Facing Burpees
Time:
2:41
WOD as Rx’d:
12:01 (pr)
Back after 10 days off from a back injury! Feels good to be back!
Wod w 1000 m row
60 sit ups
50 kb swings at 25 lbs
40 pull ups
30 hspu w one and mat
16:57
Back Squat:
5 @ 185
3 @ 215
2 @ 245
5×3 @ 250
Wod as rx’d: 17:02
made it to the wall at 12:00, then spent 5 minutes getting through 30 HSPU. Pitiful.
18 min amrap
11 hspu
13 pullups
71 squats
5+ 5 hspu
2 min rest then
Wod rxd
19:07
Redlands WOD #3
Pushups (using 2 KB and an abmat) 21-15-9
Suicide run
Pullups (scaled to 15-9-6 to save the ole hands)
Suicide run
9:07
This one worries me the most!
Back squats up to 135#
Back squats @ 135
WOD
20:18
Subbed ring rows for pull ups and box hand stand pulses for hand stand push ups
Did back squats with Garth. Got up to 5 sets of three at 250lbs.
wod = 14:20something.
Finished with 30 dumbell presses with the 40s. Trying to save my shoulder for Saturday. I wanted to say a quick THANK YOU!! to everyone I have met at CF Jenks over the last few months. I normally work out in my garage with several other firefighters but I joined for three months to get ready for the Battle over Redland. No matter how I do Saturday I have attained a level of fitness I didn’t know I could get back to at age 40. I have set several PR’s the last few weeks and feel as ready as I can be. Thanks again for all the help from trainers Breck, Nicole and Paige.
BS 5×3@285
wod
18:10 (3 min pr)
WOD – 27:24 HSPU took over 10 min and the last 10-12 were BAD.
Michelle – Girl don’t be silly… you are super strong and have been doing so good! You’re gonna kill these WODS!!!
Back squats 3×5 at 205#
WOD with 1 abmat on HSPU
24:17
Christina way to kick my butt tonight.
It was great meeting you. Your members are very fortunate to have you as such an awesome trainer. It isn’t often I walk into a Crossfit gym and actually see the trainer coaching. Your members are great too…at least the ones I met. Thank you…see you next time I’m in town. Let breck know I will bring him and extra medium shirt next time I visit.
Nathan
Back Squats 3 x 5 @ 80#
PARTIAL WOD w/30# KB…got to pull ups and did 10..then had to leave.
16:34
Glad you are back Karin!!!! The noon class has not been the same without you!
Michelle, I agree with Brandy! You are ready!..and you too Brandy!
3 rounds of: 7 OHS (#135), 7 C2B PLs (no BF), 7 Bar Facing Burpees, Time: 3:03
Back Squat = 3×5 @ #285
WOD as Rx’d: 12:54
BS 5×3@215
WOD:
19:35 (kipped HSPU)
70 burpees
60 sit ups
50 kettlebell swings
40 pull ups
30 hspu
Time=15:27 (pr) with unanchored sit ups…just realized they were supposed to be anchored