Wednesday 131113
5 Rounds for time of:
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
7 Muscle ups
Substitute 10-15 Ring dips or bar dips or 7 Chest to bar burpee pull-ups for muscle ups.
Post time to responses.
Don’t forget ladies! CrossFit Jenks will be hosting this month’s Girl’s Night Out this Thursday at 6pm. We will have a fun WOD, a Trunk show by Ascent with lots of cool WOD gear AND some cool door prizes! Feel free to bring a beverage of your choice for a post-WOD social. It is $5 at the door and all proceeds for the event will go to the West Side Harvest Market. For more information check out the website: Westsideharvest.com
*Thursday, November 14th all evening classes will be canceled
WOD 1 – 4 rounds as Rx’d (lots of T2Bs)
WOD 2 – 4 rounds as Rx’d
strength=squat clean practice
WOD as rx’d=22:33
Wod as rx’d 9:27
strength – 1 round w/85# and 3 ttb…kinda practiced ttb after that
WOD w/5 burpee PLU per round = 16:41
Wod with 3 mu’s per round = 19:20
WOD
2 MU w/turnout per round
45# plate
12:54
Finally got the turnout down, couldn’t string together more than two at a time though.
Practice, practice practice!
19:27**
WOD = DNF…..3 rounds + 1 MU w/ 3 MU per round…..no movements felt good this morning!
Wod 1 did toes thru rings instead, #135 – completed all except FS
Wod 2 w 3 MU per rd 12:??
Kudos to all rxers
WOD 1 – #115 with toes to rings.
WOD 2 – #45 plate with 3 ring MU 16:34
Wod 1 w 65 and TTR
Wod 2 with bar dips and pull ups
18:25
WOD 1: used 85# and 5-4-or 3 toes to bars
WOD 2: w/5 pullups and dips per round 14:43
WOD #1 @ 135lbs and 5 TTB
WOD #2 with 1 MU per round = 18:??
WOD rx’d
16:56
Practiced MU’s.. kind of
WOD 2: w/ 7 Chest to bar each rnd.
not sure of time?
If anyone has a microphone machine thing that we could borrow for tomorrow’s ladies night that would be super fantastic! Please shoot me a text if you have one you’d like to loan us: )
918-639-7447 Thanks!!
Good job Jessica!!
Practiced Muscle Ups during the strength WOD.
WOD with 45# plate and bar muscle ups with black strap
DNF by 1 Muscle up.
Awesome job Dana on getting your first muscle up!!
I may have to comeback in and practice some more. See you at 5:30.
WOD 1 MU per round
16:?? so excited I was able to do MU lost track of time
Completed 7 MU today 2 warmup and 5 in WOD, prior to today only have ever got 1.
Didnt know what first WOD was so did Crossfit Lionheart workout:
Strength: Snatch work
WOD: 4 RFT:
3 GTO (115#)
6 pull-ups
12 push-ups
24 walking lunge steps
Time: 5:05
Rest 5 mins then:
Jenks WOD as Rx’d
Time: 16:05
No misses on the muscle-ups
WOD 1 – Almost got 2 rounds – 65# and 5 T2B ea time
WOD 2 – 5 rounds w/25# plate & 15 short bar dips
16:54
I love lunges almost as much as deadlifts!! (probably because the only 2 things I can do pretty good!)
So I went back. Did the warm up again but did the Strength WOD this time.
Did all 4 rounds with 135# but with Toes to Rings.
Then practiced false grip holds. Had to leave early though.
WOD 1 – #42 3 Full Rounds + + 1 Half Round (Toes to Rings were killing my hands.)
WOD 2 – #25 Plate Lunges (Rx! Big deal for this girl!)
Subbed Dips for MU
15:56
21-15-9
24″ Box Jumps
55# KB Swings
Burpees
7:50
Practiced MU again. Strung together 3 with turnout!
9:00am
4 Rounds of:
30 Seconds to do 5 deadlifts (185 lbs)
30 Seconds to do 7 toes to bar
30 Seconds to do 4 Hang power cleans (185 lbs)
30 Seconds to do 7 toes to bar
30 Seconds to do 3 front squats (185 lbs)
30 Seconds to do 7 toes to bar
30 Seconds to do 2 shoulder to overhead (185 lbs)
30 Seconds to do 7 toes to bar
30 Seconds to do 1 clean and jerk (185 lbs)
6:00pm
WOD
As Rx’d
Time:
13:21
5 Rounds for time of:
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
7 Muscle ups
As Rx’d
13:44