Wednesday 130703
Tomorrow, July 4th, there will be one class offered at 10am.
Every minute on the minute for 20 minutes for max reps of:
Even minutes-Muscle-ups
Odd minutes-Front Squats (Men 205 lbs, Women 135 lbs)(no rack, from the ground)
Post reps to responses.
The next series of CrossFit 101 classes will begin on Tuesday, July 16th at 6:30pm. If you would like to sign up or have any questions please e-mail breckberry@crossfitjenks.com.
Join CrossFit Jenks in supporting a great cause!
The CrossFit community is coming together on Saturday, July 6th, 2013 to raise money for catastrophic children’s illnesses by participating in a workout called “Hope”. CrossFit Jenks is part of this initiative and we would like everyone to come out to support this very worthy cause on Saturday, July 6th at our regularly scheduled class times 9am and 10am.
Visit the website (http://hope.crossfit.com/cures) to register and join the CrossFit Jenks Affiliate team. Please let us know if you have any questions!
death by clean and jerk @ 155 completed rd 7.. rested 1 minute and did 5 Clean and Jerks on minute 9,10, and 11
wod w 175 FS from the ground and MU not coming to full extension
30 MU
50 FS
80 total
Death by C&J @ 155# – made it 6 reps into the round of 8. Completed 50 total reps.
WOD w/ 185# – 22 MUs, 45 FS. TOTAL 67 reps.
Good work 5am. Impressive numbers Andy & BP.
Death by C&J up to round of 6 with 115 (5 pounds from BW)
WOD with 135 and ring MU =
13 MU
30 BS
Total=43
Death by clean & jerk = Completed 7 rested 8th minute, 5 & 5 9th and 10th minute
Wod @ 175# = 19 mu’s, 54 FS for a 73 total
Death by C&J @ 155#:
7 rounds completed; 3 rounds of 5 on mins 9, 10, 11
43 reps total
WOD @ 175# FS & Ring MU:
18 MU
42 FS
Total: 60 Reps
(“forgot” how to do muscle ups for the first 5 minutes)
WOD 1:
4 rounds
25 weighted walking lunges in the sand (15# dumbbells)
20 1-arm dumbbell snatch
Short rest, then
WOD 2:
4 rounds
400 m run
25 sit ups (unanchored)
Untimed.
Death by Clean & Jerk @ 105…..completed round 7 and did 3 rounds of 5 reps after that
WOD @ 135 lbs (Rx’d) and ring-muscle-ups but not with the initial turnout = 49 reps (42 front squats and 7 muscle-ups)…..yep I had 3 rounds with multiple failed muscle-ups but this was a good practice WOD for me.
B…good job on the MU!
Awesome B!
SO PROUD of you, B!!!! Great job!
Death by C&J @ 155#:
Completed 8th round, rest 9th, 6 reps in 10th, 3 reps in 11th
Total = 45
WOD
– subbed 185# Power Cleans for Front Squats
– 7 MU’s, several missed attempts
– 51 Power Cleans
Total = 58
Death by C&J @ 155
Made it 6 reps into the 10th round = 51 reps
WOD
As Rx’d
Muscle ups-5/5/5/5/5/5/4/3/4/4=45
Front Squats-5/5/5/5/5/5/5/5/5/8=53
Total=98
1 mile run
50 burpees
6 mile bike
50 burpees
1 mile run
50:02
Death by C&J @105
Made it 6 reps into the 7th round
MOD WOD
10 minutes
Burpee PLU 3/3/3/2/2/2
FS @ 135 3/3/3/2/1
Death by C&J @ 135
7 rounds, rested 1 min, 3 more rounds @ 5 reps
WOD @ 185 from rack
Muscle ups = 9 total
Front Squats = 50 total 5/round
Death by C&J with 115:
Made 7reps in 8th round
Wod with 115
MU- 26
FS- 47
Turkey Mountain Yellow Trail
~50 min
Death by clean and jerk
Through rd 5
WOD w/105#front squats
MU 35
FS 32
Total 67
Nursing shoulder so substituted for the following:
400M Run
100 Squats
400M Run
50 Push-ups
400M Run
100 Sit-ups
400M Run
50 Burpees
400M Run
100 Lunges
400M Run
31:18
Death by C&J @ 105lbs
9 reps into my 10th round! = 54 reps
WOD as Rx’d
Muscle Ups
3/3/3/3/3/3/3/3/1/1 = 26
Front Squats
5/5/5/5/5/5/5/5/3/3 = 46
Total = 72