Saturday 140322
There will be no 9am and 10am CrossFit classes this morning. Instead, we will be hosting the CrossFit Open. Please make sure you have scheduled your heat time with Nicole by emailing info@crossfitjenks.com. If you are not participating in the Open, you are more than welcome to come in and work on skills or get in a WOD that you missed earlier in the week.
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Post results to responses.
14.4 at Crossfit Ocean Springs
176 TTB slowed me down! 🙁
Fun WOD!!
184
Thanks Evan
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174
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180
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175
I got my first muscle-ups today after the workout, so maybe I’ll do it again just in case…
Thanks Brad and Dan for the tips today.
14.4
140
Took me 8 min to do the TTB! I have to work on stringing those together…definitely a weakness for me!
Thanks Dan for judging me and the encouragement!
Great job everyone!
14.4
180 @ 13:00
A slow “Michael”
Also “Michael”
Great pic Jennifer!
Awesome Dave. Keep them coming!!
Great pic Jennifer.
You’ll get them Cindi.
14.4 164
Looking amazing Jennifer … Per usual
JKirk! Love this pic!!
180 in 13:34
180 w/ 2:48 remaining – no attempt of MU (shoulder issue persists)
Boot camp w/Kristi, Amanda, Pat, Kathy, Jay: (Krisiti, thanks for bringing Pat, Kathy and Jay..hope they liked it and will be back!)
Warm up:
3 rds 100 jump ropes, 5 burpees
Warm Up 2:
30 secs high knees
25 Jumping jacks
10 push ups
30 secs flutter kicks
15 sit ups
10 tuck jumps 5 burpees
10 tricep dips
15 DB shoulder press
20 DB push press
50 muntain climbers
20 walking lunches
2 minutes of sit ups
2 bear crawls around pull p cage
Suicide to 3 cones down and back
10 box dips
20 crab kickers
Suicide to 3 cones down and back
25 push ups
3 rds:
15 kettlebell swings
30 box steps
10 OH walking lunge w/plate
2 rds
Down & back: 3 squat jumps at cone then lateral squat shuffle to 2nd cone, 3 more squat jumps
Hang on bar:
1st to drop: 25 KB swings
2nd: 20 ” ”
3rd: 15
4th: 10
5th: 5
Minimum of 1 minute plank hold: hold as long as possible
Couple minutes of stretching!!
Lot of fun today!! Everyone did great!
14.4
198
14.4 -177