Monday 130211
As many reps as possible in 12 minutes of:
5 Bar dips
10 Sit-ups
10 Bar dips
20 Sit-ups
15 Bar dips
30 Sit-ups
20 Bar dips
40 Sit-ups
25 Bar dips
50 Sit-ups
Continue adding 5 reps to dips and 10 reps to sit-ups each round until time expires.
Post reps to responses.
If you are planning to compete in the CrossFit Games Open don’t forget to SIGN UP! We also have added a “CrossFit Jenks II” for those of you wanting to compete on a Team. It should be lots of fun and would be really awesome if we could qualify TWO Teams to take to Regionals! Please let one of the trainers know if you have any questions or have a problem registering.
BS
10 sets of 3 @145(80%)
Wod as rxd=got through 20 dips on set of 25
ran to louies and back… wod w ring dips and un-anchored sit-ups. completed 30 dips
Back squats 190#
Wod
30 dips + 20 sit-ups
Back Squats:
10 sets of 3 @ 145#
WOD: 25 dips, 50 sit ups
(very poor ROM on bar dips, but good practice)
Skill work MU & HSPU
WOD w/ ring dips & anchored sit ups – finished through 50 sit ups.
Messed up and did 50 sit ups when I was on 40, so finished with 40 instead of 50.
BS 205
WOD. Through 50 sit-ups
Back Squats
10 sets of 3 ea @ #165
Wod w/5 bar dips each round (in order to keep deep ROM) & unanchored SU
Made it through 50 sit ups + 2 bar dips
Good DIP practice…why don’t these ever get easier…UGH 🙁
WOD w/ bar dips and anchored situps
=40 situps + 20 dips
Back squats 10×3 at 200. Sure thought 80% was going to feel light (not the case).
WOD
1 min as many rope climbs as possible: 3.
4 min AMRAP of 7 hang power cleans (95#), 7 ring dips, 28 du: 2
1 min rope climbs: 2
4 min: 1 round + 21 du
1 min rope climbs: 2
Good job, Christina!!
Back Squats
10×3 @135lbs
WOD w/5 Bar Dips each round and Walking Lunges
Thru 50 Walking Lunges
10 x 3 BS at 175 lbs. (80%)
WOD as RX’d: 9/25 dips.
BS @ 145
WOD as Rx’d = Thru 25 dips and 45 situps (anchored)
Back squats 10×3 at 165lbs
WOD: as Rx’d
1 min as many rope climbs as possible: 5
4 min AMRAP of 7 hang power snatch (95#), 7 kipping handstand push-ups, 28 double unders: 2
1 min rope climbs: 3
4 min: 1 round + 7 HSPU
1 min rope climbs: 3
10×3@120
WOD
2/25 dips (or pulses)
Back squats @160#
WOD rx’d
Through 50 situps + 1 dip = 226
Good one!
Back Squats @ 120#
Wod rx’d – through 40 sit-ups and 2 dips
Back Squats (80%)
10 x 3 @ 320#
WOD as Rx’d: 168
Back Squats
10 sets of 3 ea @ #165
WOD as Rx’d:
25 bar dips + 50 sit-ups +15 bar dips
About 15 mins rest, then:
100 Double-unders
50 KB Swings (35#)
25 GHD sit-ups
=4:32 (Dubs 85/15, rest UB)
Through 25 ring dips and 50 situps
BS 10×3 @ 160
Wod rx with wide dip bars and anchored situps
Made it through 40 situps + 19 dips of 25 set rnd
Total situps= 100
Total dips= 69
15-12-9 OHS (95#) and bar facing burpees
5:43
5 MU in 5 min
Back squats at 120
Wod up to 50 sit-ups total: 234
Back Squat:
10 sets of 3 @ 235
Wod as rx’d:
Thru 30 bar dips + 17 situps
BS 10×3@255
wod
50SU+9RD
Back Squats: 10 x 235
WOD: did wrong, tri’s still gave out
Back squats 10 x 3 @ 205#
50 sit-ups + 8 bar dips into the 30 set
Back Squat
10 Sets of 3 @ 310 (80%)
WOD
As Rx’d
11 Dips into my 35’s
Dips=116
Sit-ups=210
Score=326
Back Squats
10 sets of 3 ea @ 215#
WOD as Rx’d:
25 bar dips + 50 sit-ups +18 bar dips
WOD w/ mu’s into ring dips + ghd sit-ups
25 dips + 10 ghd
BS 10×3@275#
Back Squat 10 x 3 @ 295#
Wod anchored
50 sit-ups + 20 dips into 30’s
5am
BS 10×3@295#
WOD w/ mu’s into ring dips + ghd sit-ups
25 dips + 50 ghd
5pm w/ Denver
WOD #1
15-12-9 reps for time: 4:01
OHS @ 135#
Bar facing burpees
WOD #2
5-4-3-2-1 reps for time: 1:45(ish)
Deadlift @ 315#
Bar Muscle-ups
Back Sq:
10 x 3 @ 95#
Back Squats = 5×3 @ 280lbs (stopped b/c of knee)
WOD with Ring Dips & GHD Sit-Ups = 25 Ring Dips + 45 GHDs
Rest 12 min, Then (with Chad): 15-12-9 of OHS (135#) & Bar Facing Burpees
Time = 4:44
Rest 12 min, Then (with Chad): 5-4-3-2-1 of Deadlifts (315#) & Bar Muscle-ups
Time = 1:43
BS 3×10 – 155lbs.
wod w/ MUs and GHD:
25 dips and 30 situps out of 50
Back Squats
10 x 3 @ 170 lbs
WOD as Rx’d
22 dips into 30s