Thursday 140320
As many rounds as possible in 6 minutes of:
5 Chest to bar pull-ups
15 Double unders
then
As many rounds as possible in 6 minutes of:
7 Toes to bar
7 Ring dips
Athletes choice on which WOD to start with.
Post results of each WOD to responses.
What’s the percentage and reps for the front squats today?
Strength: Front squats- 89% of 1 rep max
10 x 3 (245#)
WOD #1
6 min AMRAP- completed 4 rounds
5 kipping pull-ups (not able to do chest to bar yet)
Subbed 10 kettle bell swings (70#)
WOD #2
6 min AMRAP- completed 3 rounds
7 toes to bar
7 bar dips (subbed for ring dips)
Thanks Jeremy.
10×6 alternating overhead walking lunge steps @ 115
T2B & Dips – 6 rds
C2B & Dubs – 7 rds
Front squats 10 x 3 @ 85#
WOD 1 – w/kipping pull-ups = 5 rounds
WOD 2 – w/jumping ring dips/negatives = 3 rds + 1TTB
WOD 1 = 5 rounds + 2 c2b
WOD 2 – with MU’s into the dips = 4 rounds even
FS @ 145#
WOD w/ kipping pull-ups = 7 rounds
WOD #2 = 3 + 1 T2B…….both movements killed me!
Crossfit Ocean Springs
Was able to finish the Squat program.
Strength – Front Squats
135(5)-135(3)-155(2) 10X3 @ 175
Ocean Spring WOD
Rx: Metcon (AMRAP – Reps)
8 min
30 OVH Squats 45# Plate
10 Ring Dips
200m Run
2 rounds (84 reps)
1 min Rest
7 min
15 Slam Balls 30#
5 Pull-ups
100m Run
2 rounds plus 11 (53 reps)
1 min Rest
5 min
5 Hang Squat Cleans 135#
7 Bar OVR Burpees
2 rounds plus 9 (33 reps)
Rx with 170 reps.
Rest is what I do while I’m sleeping while on Spring Break.
Front Squats
10 x 3 @ 230#
WOD 1: TTB and Ring Dips as rx’d
5 rounds + 5 ring dips
WOD 2: CTB and DUs as rx’d first 2 rounds and kipping pull-ups subbed for CTB beginning round 3
6 rounds even
DUs unbroken until last rep of 6th round
Front squats at 205#
C2b/du 5 rnds
T2b/rd 4 rnds
Front squat 3 x 8 rounds
Front squats – 5×3 @105#
WODs, altered:
6 mins of 7 GHD + 7 bar dips (most were not below parallel) – 4 rounds + 5 GHD
6 mins of 5 pullups + 15 doubles – 5 rounds + 5 pullups
Squat cleans
Up to 140..failed 145×2..again
WOD 1
CTB and DU
8 rds+5CTB
WOD 2
GHD sit ups and bar dips
4 rds+7GHD
Great job representing CFJ at Crossfit Ocean Springs!!! Glad you got to finish the squat program!
Front squats with 110#
WOD 1: 6 rds + 5 t2b
WOD 2: 5 rds + 2 rds
Oops 5 c2b on WOD 1
FS 10×3@265
wod1 7 rds + 4 C2B
wod2 4 rds + 7 T2B
WOD 1
7 rounds
WOD 2
4 rounds +7 T2B + 4 ring dips
10 mins of emotm
5 hspu
5 burpees
5 hang Clean with 40# DBS
WOD 1 as rx’d=10 rounds
WOD 2 as rx’d=5 rounds + 1TTB
Spin class 45 min
“Annie”
50-40-30-20-10:
Double unders
Sit-ups
+
100M row + 10 sit-ups
200M row + 20 sit-ups
300M row + 30 sit-ups
400M row + 40 sit-ups
500M row + 50 sit-ups
17:57
Thanks Linda. I tried showing them what CF Jenks was about. I’m sure they would have tried to recruit Breck.
Good Job Dave on the DUs. Looks like more TTB for the Jenks crew.
OHS
9 x 3 @135#, didn’t do last set because my wrists hurt 🙁
WOD 1
10
Jumping PLU
15 DU
5 rds+7 DU
WOD 2
7 v ups
7 dips (50% were not below parallel)
1 rd+5 dips