Monday 130603
21-15-9 rep rounds for time of:
Overhead squat (Men 95 lbs, Women 65 lbs)
Pull-ups
Post time to responses.
Compare to December 15, 2011.
Here is a video demonstration of the WOD: (wmv) (mov)
- CrossFit Kids will be starting SUMMER hours on Tuesday, June 4th. Class will now be from 9:30am to 10:30am on Tuesday and Thursday rather than at the normally scheduled 4:30pm. If you’d like to sign your kiddo up or if you have any questions please let us know!
- If you are looking to change up your workout routine, check out CrossFit Jenks Boot Camp every Tuesday and Thursday at 5:30pm. All levels of fitness are welcome and it is included in your monthly membership. CrossFit Jenks Boot Camp is a total body workout with randomized movements and cardiovascular training. The hour-long, group class will be primarily held outdoors, so expect some intensity, some sunshine, and of course- fun!
Warm up 3×10 push ups, v ups, squats
21-15-9 DB Thrusters (45#) and Burpees
6:58 – unbroken except the 15 thrusters
Squat snatch ladder
95.115.135.135.145.145.155.155.165 F
MU in between snatches
wod rx’d 3:15 Everything unbroken
Snatch: 70lbs. Building up shoulder strength
WOD: 9.38 (42lbs)
Snatch up to 120(pr)
Wod with 75=5:15
Making it short this morning
Snatch 10X1
65-75-85-95-105-115-125(F)-115(F)-115(F)-115(F)….Ugh!!
WOD as Rx
8:49
squat snatch up to 70#, then 3 power snatch at 75#
WOD as Rx’d = 8:28 – PR by 1:17
Rxd 4:55
Nice job Andy
Rxd and unbroken = 4:15
Snatch to 145# with mu’s in between
Rx’d 4:10 (pr)
Nice job Andy!
4:17
Wod as rx’d 7:40
Megan and I did the team wod from Saturday in the garage gym
Around 13min…much tougher than it looked!
Snatch up to 165#
WOD as Rx’d:
3:27
Squat snatch
Up to 100# (pr)
WOD rx’d
6:44 (pr)
Awesome time, Stowers, wow!
Squat snatch
55-65-75-85-95-105-110-115-120(fx4?)
WOD rx’d
3:42(pr by 0:55)
Jess- that 120 is coming SOON!!!
Hang Power Snatch
55-65-75-75-75
WOD:
15-12-9
OHS w/ 65lbs
Pull-ups
9:18
Great job, 9:30! I am so happy I got to see you Jessica Montgomery! : )
Squat snatch ladder
95.115.135.155.185.205.215(f).215.225
wod rx’d 2:19
Sq snatch up to 135 / failed 140
Wod rxd
4:45
DL 5×155-245-275-305-325
wod
8:11
Sq Snatch 175
WOD 4:3?
Snatch up to 145# (power snatch), failed at 155# squat snatch…something wrong with that.
WOD
5:46
Squat snatch up to 165#
WOD
As Rx’d
4:13
36/5’7″/177
Squat Snatch
1 @ 135
1 @ 155
1 @ 165
1 @ 175
1 @ 185
Failed @ 195
1 @ 195
1 @ 200
Failed @ 205
1 @ 205
WOD
As Rx’d
Time: 2:29 (PR)
Nice job Stowers!
Ran 45 mintues this evening (around the Bristow lake). After the thrusters Saturday, did not want to do the OHS!!
I see a lot of you got a PR on this WOD today! Congratulations!
Mod Wod (back squats/pull ups): 3:27
squat snatch up to 170
wod 4:56 rx
WOD as Rx’d
3:30