Friday 121221
For time:
30 Back squats (Men 225 lbs, Women 155 lbs)
1000 Meter row
Post time to responses.
Holiday Class Schedule:
Monday, December 24th– 9am and 11am
Tuesday, December 25th “Christmas“– Closed
Wednesday, December 26th– 9am and 11am
CFJ Nutrition Challenge: We have had a tremendous response to the Nutrition Challenge beginning in January. In order to make this as beneficial as possible, we are going to have to cap the participants to 25. If you are interested and want to *reserve a spot, please send an email to Paige at paigemillspaugh@crossfitjenks.com ASAP. *Your spot will only be guaranteed when full payment is received.
LoL! Maybe a skirt wasn’t such a great idea for the 12 Days of Christmas WOD! 🙂
30 push press
1000m row (3:30)
=7:0?
Fun friday
3 rds of 15 pullups and 15 dips 6 min time cap.. 5:22
then
wod scaled to 195
7:05
then
3 rds of 1 min HSPU and 2 min of rope climbs with 1 min rest
total of 42 HSPU and 3 rope climbs
great hour of work!
3 rds of 15 pullups and 15 dips 6 min time cap.
DNF ring dips
wod scaled to 185
5:40 ?
3 rds of 1 min HSPU and 2 min of rope climbs with 1 min rest
Did 12 hspu / 1 climb
WOD as Rx’d 9:10
FUN workout!! TGIF! 😀
3 Rds:
15 pull-ups
15 ring dips
5:04
Wod w/ 205#:
8:09
1 minute of HSPU / 2 minutes of rope climb:
16 HSPU and 6 rope climbs
Warm up WOD – sub 4:00
WOD w/ 195# – 6:47
Post WOD WOD – 10 HSPU (MUST get better at these), 10 rope climbs.
WOD 1: Finished around 3 min
WOD 2: 185# 30x / 1000M Row = 8:3?
WOD 3: Couldn’t see straight after WOD 2…did a few here and there trying not to puke!
WOD as Rx’d = 8:40
WOD1: 3rds of 15PLU/15 ring dips = 2:34(?)
WOD2: 30 back sq @225#/1000M = 5:21
*sq unbroken w/plenty pauses, row 3:29
WOD3: 20HSPU & 7 rope climbs
*goal was 15HSPU so pumped about that but being next to Paige and seeing her knock out 10 while I’m still descending for 1 is a kick to the ol morale. Great job 9:30!
WOD w/ 135lbs
9:50
Participated in other two Wods : )
Great Job this morning, Nicole Mc! Proud of you!
That is exactly why I did not wear my skirt for the Xmas WOD.
Wod as Rxd 7:00
15 Plu/15 Dips = had 15 dips left at 6:00
Did a few pathetic hspu’s and 4 RC’s
Thanks Nicki 😉 Fun 9:30 class!
Love the skirt Brandy 😉
25 PLU’s & 20 Ring Dips in 6 min (a lot of talking)
WOD as Rx’d:
7:31 (4:05 row)
3 rounds of:
1 minute of HSPU / 2 minutes of rope climb:
Total: 66 HSPU (strict) and 12 rope climbs
Nice work 9:30 crew! Super impressive, AT & Nic!
Wod w/205#=6:00
#1 – 30 bar dips and 22 pullups in 6:02
#2 – w/125#: 8:02
#3 – 24 hspu and 1/2-3/4 rope climbs, around 7 total
WOD with 135#
6:03
FUNDAY FRIDAY! Looking strong 12PM.
No. 1 – 2:40
No. 2 – 8:22 @ 155# (+10#B.W.)
No. 3 – 49 HSPU, 9.5 Rope Climbs
Lookin super cute Brandi
WOD w/85#
9:18
(Great to see you at noon Will…amazing times!)
Brandy, great picuture!
Wod 1=45 pull ups and 35 ring dips
Wod 2=8:50 with #125
Wod 3=39 hspu and 6 bar muscle ups
WOD 1= 3 Rounds of: 15 Pull-ups, 15 Ring dips- Finished under the 6 minute time cap
WOD 2= 30 Back Squats (225 lbs), 1000 Meter Row- Squats unbroken-Time: 5:52
WOD 3= 3 Rounds of: 1 Minute HSPU, 2 Minute rope climbs, 1 minute rest- 17/3, 13/2, 10/2- HSPU’s=40, Rope climbs=7
WOD 1= 3 Rounds of: 15 Pull-ups, 15 Ring dips- Finished under the 6 minute time cap
WOD 2= 30 Back Squats (225 lbs), 1000 Meter Row- Squats 20-5-5-Time: 6:17
WOD 3= 3 Rounds of: 1 Minute HSPU, 2 Minute rope climbs, 1 minute rest- 13/3, 11/2, 8/2- HSPU’s=32 Rope climbs=7
WOD with 185#
6:56
WOD as Rx’d:
7:21
3 rounds of:
1 minute of HSPU / 2 minutes of rope climb:
Total: 40 and 4 rope climbs
6:03