Friday 130329
“The CrossFit Jenks Warm-up”
3 Rounds for time of:
15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring or bar dips
15 Pull-ups
Post time to responses.
Compare to March 23, 2012.
The Saturday Open WOD Heat Times for 13.4 will start at 8am and run every half hour until 10:30am. For example: 8:00, 8:30, 9:00, etc.. Please e-mail me at breckberry@crossfitjenks.com with your preferred heat time by Friday at 5pm. We ask that you show up early as we will be starting each heat ON TIME. You will be responsible for your own warm-up. The very LAST heat time available will be 10:30am. The gym doors will open at 7:30am in order for people to start warming up. Again, please be ready to go 10 minutes before your scheduled heat time. Good luck to all the CrossFit Jenks competitors!!
****Child Care will be from 9am-10am ONLY. Please plan your heat times accordingly!
I did:
3rds
15 OHS 35#
5 push up
15 abmat sit up
10 bar dips
5 kipping TTB
Time = 8:46
Practiced TTB & C&J instead of front squats.
Love this warm up!!!
15:17 RX. YES! No pink weights today!
Obviously I haven’t done it in a while. First time the dips have failed me. Shoulder got tender on last set of Overhead Squats but I think I survived. Great job 6 o’clock morning class!
Tear up the 13.4 tomorrow!!! Would be there but I have a funeral to attend.
1k row, 1 k run, 1 k row
Untimed
Wod rxd
12:??
Front Squats @ 105#, 115#, 125#, & 135# (PR by 10 lbs!!!)
WOD w/5 dips and 5 banded pull ups per round to work on skills
= 13:04
Front Squats @ 105#, 115#, 125#, & 135# (PR by 10 lbs!!!)
WOD as RX’d = 16:34 or 43 can’t remember. Took it slow and tried to get full range on everything.
WOD w/ unanchored sit-ups & MU into ring dips
8:35
Awesome pic, Jennifer!
Front Squats @ 104% 185(pr)3×1 then 2 extra sets of 1 @ 195(pr), 205(pr) 30lb pr total
wod mod
3rnds
15 OHS @45
15 Pushups
15 unanchored situps w/o abmat
10 ring dips
5 chin ups
nice steady pace
11:47
Great picture Jennifer!
wod mod 3 rounds of:
15 OHS
10 push-ups
15 military situps w/ ab mat
10 bar dips
10 strict pull-ups
untimed
10:28
Front squats @ 175
WOD 8:16
Warm-Up
1000m Row
5:25
WOD
5 Dips each round & Lunges instead of Sit-ups
27:45
Front squat 140 x 3 PR by 15 pounds!
Wod w bar dips 13:39
Thanks for the push nooners!
Wod as rxd= 14:??
Front Squat
3 x 1 @ 104%, 225#
1 x 1 @ 235# (pr)
1 x 1 @ 245# (pr), 114% of max
Looks like squat program worked, felt like I could have gone even heavier.
WOD (did sets of 7 strict pull-ups, otherwise Rx)
14:15
Thanks, ladies! Breck took about a hundred pics that day. I’m a little skeptical that this was the best one 😉
Front squats @180 (PR by 20#)
WOD
w/10 bar dips and 5 chest to bar attempts per round
11:10
It’s an excellent pic, Jennifer 🙂
Set 1: 235
Set 2: 245
Set 3: 255
WOD 17:31
Wod as Rxd…forgot my time…10?
Worked on kipping TTB during strength
Love the pic Jennifer!
Great job on 13.4 Paige…inspiring!
Front squat – 1×305 / 1×315 / 1×325 (PR)
Wod: 13:02
FS 3×1@205 (95% not 104%)
WOD as rx’d
13:32
Garage pull up bar is too low to kipp well = slow
correction
Set 1: 205 x 1
Set 2: 215 x 1
Set 3: 235 x 1
Set 4: 245 x 1
Set 5: 255 x 1
Front Squat
1 @ 315
1 @ 320
1 @ 325
1 @ 335 (PR)
FS 1x295pr-305f-300pr
wod
11:05
Front Squat
285 PR
295 PR
305F
300F
Wod with Bar Dips* = 12:46
*Rayus said my dips were substandard so not Rxd.
Front Squats – up to 255# (PR)
WOD:
10:54 rx.d
Front Squats up to 265 (PR)
Wod RX’d 11:59
Front Squat
130 x 3(pr), 135(pr), 140(pr)