Monday 140407
For max reps:
4 Minutes of GHD sit-ups
3 Minutes of strict knees to elbows
2 Minutes of military sit-ups
1 Minute of V-ups
Post reps for each exercise and total reps to responses.
Please join us this Saturday, April 12th for a fun Berry Farm “Woods and Weights” WOD! We will not have any classes at the gym that Saturday morning, instead please RSVP to info@crossfitjenks.com so we can sign you up for a heat. We will get started promptly at 10am and plan to have a cook out afterwards. Bring the family and anything you’d like to eat or drink afterwards! Directions are available at the gym or by e-mail. We look forward to seeing all of you there!
OHS to 225# (PR)
OHS 18 reps at 135#
WOD –
4 min GHD sit up – 55
3 min Hip extension – 50
2 min Military sit up – 30
1 min V up – 10 (UGLY)
BS up to 240(pr)
WOD as rx’d
60
25
30
13
128 total
Warm-up: “Mini-Cindy” – 10 minute AMRAP
5 pull-ups
10 push-ups
15 squats
6 rounds + 5 pull-ups
Strength: back squat
155 x 5, 265 x 3, 315 x 2, 335 x 2, 355 x 1, 375 (f)
“Widow Maker”
75% of 1 rep max 20x
Did 275 x 20. Some not parallel.
WOD as rx’d:
4 min of GHD sit-ups: 45 reps
3 min of knees to elbows: 17 reps
2 min of military sit-ups: 25 reps
1 min of v-ups: 13
100 total reps
4 min of GHD sit-ups: 48 reps
3 min of knees to elbows: 31 reps
2 min of military sit-ups: 32 reps-Unanchored
1 min of v-ups: 11
Mini-Cindy 8 RDS 5 Push-ups
4 mile run after
Mini Cindy warm-up = 4 rds
Back Squat
5-3-2-2-1-1-1 @ 85-115-145-145-165-165-165
20 @ 145
4 min GHD = 52
3 min K2E = 18
2 min Mil S/U = 25
1 min V-up = 6
Total = 101
BS
315 pr
325 (f)
12 reps at 235
WOD rx’d
70
21
21
3
115 total
back squat to 255#
BS x 20 @ 185
WOD as RX’d
GHD 45
K2E 25
situps 18
v ups 10
total 98
Mini Cindy
9 rounds
BS up to 355# (20# PR)
20 reps at 265# (Ouch)
WOD Rx’d
50, 20, 20, 9
99 total
Jam packed hour, great job 6am crew!
4 min of GHD sit-ups: 45 reps
3 min of knees to elbows: 20 reps
2 min of military sit-ups: 30 reps-Anchored
1 min of v-ups: 11
2.5 mile run after
mini cindy
9 rds + 5 pull ups
BS up to 255#
50-22-28-15
115 total
BS up to 355# failed on 405#
“Widowmaker” – BS 20 rep set @ 285#
WOD Rx’d
GDH S/U – 36
Strict K2E – 22
Military S/U – 20
V/U – 8
Total – 86 reps
WOD Rx
32 ghd
27 knees elbow
27 sit ups
2 v up
Total 88
BS up to 175
20 BS @85#……too light!!!
10 minutes of rowing instead of the WOD
“Mini Cindy”
AMRAP in 10 minutes of:
5 Pull-ups (strict)
10 Push-ups
15 Squats
Rounds=10
Back Squat
5@155#
3@225#
2@295#
2@345#
1@365#
1@385#
20@225#
WOD
As Rx’d
GHD sit-ups=72
Knees to elbows=40
Military sit-ups=30
V-ups=10
Total=152
Back Squat
5@135#
3@185#
2@225#
2@255#
1@275#
1@305#
20@165#
WOD
GHD= 45
KTE= 25
Military= 28
V-ups= 8
Total: 106
Up to #275 on bs
Did #135 x 20
GHD: 85
KTE: 30
Situps: 35
V Ups: 15
Total: 165
Back squat up to 145, 165 (f)
115 x 10
Wod w back extensions 73
K to E 24
Military su 42
V ups 14
Total 153
BS, 305# PR
WOD
GHD: 50 (About half touching floor)
KTE: 15 (brutal)
Militay SU: 28
V ups:18 (felt like a floppy fish)
Total 111
Back squats
225# (pr)
230# (pr)
235# f
WOD rx
130
Back Squat: 10×3 @ 195# (75% 1RM)
WOD – subbed T2B for K2E:
GHD: 45
T2B: 36
Sit-ups: 40
V-ups: 10 ugly ones
Total: 131
Back squats – up to 175# (pr)
GHD = 66
KTE = 28
Situps = 42
V Ups = 13
Total rx’d: 149
Back squats
85-105-135-145-155-165(pr)-175(pr)-185(f)-180(pr)
GHD: only 40….very very dizzy
KTE: 30
Sit ups: 50
V ups: 18
Total=138
“Mini Cindy”
AMRAP in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Rounds=10
WOD
As Rx’d:
GHD sit-ups = 54
Knees to elbows = 30
Military sit-ups = 45
V-ups = 11
Total = 140
Back squat.
Up to 295# (pr)
20 @ 195#
Wod RX’d.
128.
Mini Cindy
9 rds
BS 255# pr
20×175#
GHD 47
KTE 20
Military 17
VU 16
100 reps
mini Cindy
10 rds w/ strict PLU
max BP @ 225: 7 reps
wod
55 GHD
22 K2E
27 SU
10 VU
114 total
Mini Cindy: 10 rounds + 2 push ups
Back squats up to 155# Round of 20 with 85#
WOD:
GHD 56
K2E 32
Military SU 28
V-ups 17
133 total
20 x 95#
Mini Cindy 8 rounds
WOD 147 reps
Strength – Back Squat
155(5)
205(3)
225(2)
255(1)
275(1PR)
285(f)
285(f)
WOD (modified due to rib probs)
GHD sit ups with one hand touching floor 65
Back extensions 45
Military sits ups with hands at chin 30
Finished last set with same sit ups 15
Total 155
Oh and 10 back squats at 205(75%)
This morning..
Back Squats
220-225(PR)-230(PR)-235(f)
This afternoon..
“Wittman”
As Rx’d w/ Games Standard Box Jumps
15:11
WOD
GHD- 40
KTE- 23
Sit-ups- 32
V-ups- 4 🙁 Back was SHOT!
Total- 99
Today was rough.
I lost count because I was more focused on not throwing up.
Me & GHD are not friends.
BS up to 155#
20 @ 115#
WOD
GHD 50
K2E 20
Military Sit ups 31
V ups 8
Not a good day for me… Ugh
Mini Cindy
10 rounds (I think)
Back Squat up to 165#
20 BS @ 95#
WOD 119 total
Boot camp w/Lisa, Kristi, Patti, Stephanie, Joy and Joan (Glad you joined us Joy..hope you will try it again!)
Warm up:
10 leg swings
20 air squats
30 walking lunges
40 kettlebell swings
50 Butt kicsk
2 rds:
100 single jumps (or 25 doubles) for every miss do one burpee per miss
1 minute mountain climbers
1 minute abmat sit ups
1 minute lunges
1 minute push ups
20 secs on 10 secs rest (2X for ea skill:
Jumping dots (hop on one leg in square pattern) switch legs
Jumping lunges
Dumbbell chop (overhead to opposite side – switch arms)
Russian twist with legs raised (holding dumbbell)
Dumbbell crush curl – on one leg (quarter squat) and curl dumbbells up and down (switch legs)
3 rds:
20 side bends w/dunbbells
20 Thrusters w/dumbbells
30 step ups on box with lateral dumbell raise
2 rds:
3 wall climbs or handstand holds
6 dips from box
12 wall ball shots
5 side shuffles down and back between cones
Finished w/
1 minute plank hold and 1 minute holding body up on parallel bars
NEXT BOOT CAMP WED APRIL 9 at 5:30 PM!!
BS up to 125#
20 @ 65#
WOD
GHD (barely below parallel) 40
Hanging knee raises: 38
Military Sit ups 5 – 23 using hands = 28
Attempted V ups (did not touch toes) 8
Total: 114 VERY MODIFIED
Did not like this one!
Back squat up to 325 lbs. (pr)
WOD = 102