Wednesday 140528
As many rounds as possible in 10 minutes of:
25 Double unders
5 Handstand push-ups
Post rounds to responses.
CrossFit Jenks Pool Party!
Mr. Ladbrook is heading back to England and we’d like to send him off in style! Dave and Jenny Dunham have graciously offered to host this shindig at their home NEXT Friday, June 6th. The festivities will get started around 6pm. Please bring an appetizer, 5 bucks for all the Stella you can drink OR bring the beverage of your choice!
Please RSVP to Nicole at info@crossfitjenks.com so we can have an idea of how many folks will be joining us. We’d like this to be an adult only gathering so please make sitter arrangements for the kiddos. Hope to see you all there!
5k row 24:51.1
Even Min….. 3 touch and go power snatch @ 135
Odd Min…. 10 Knees to elbows
20 MIN total
Wod RXD
7 Rds 5 DU
20 min
Even Min….. 3 touch and go power snatch @ 135
Odd Min…. 10 Knees to elbows
•
WOD – 9 rds
Strength – EMOM for 20 min
Even – 3 power snatches at 105#
Odd – 10 knees to elbows. Started fading after the 15th min.
WOD with 1 abmat
8 rounds plus 23 DUs.
Good job 6ers. Nice strength weight, TS and Hank. Freaking humid this morning, I had steam coming off my back.
Strength at 105lb snatches and 15 toes to bar. Competed all rounds.
WOD with deficit hspu’s 5 rounds.
Sorry meant knees to elbows.
Strength
Even: 4 rounds of 10 knees to elbows… tenderhands from monday
6 rounds of 10-12 sit-ups
Odd: power snatches (3 touch and go) @ 135#
WOD rx’d (with 4 HSPU)
5 rounds + 30 DU’s
Nice work TS
EMOM for 20 minutes
even – 3 touch and go power snatch @115#
odd – GHD sit-ups (10 reps rounds 1-3, 7-10 and 5 reps rounds 4-6)
WOD as rx’d
5 rounds plus 1 HSPU
Strength 20 min EMOM
3 power snatch @ 95#
10 GHD S/U
WOD W/ 1 ab mat for HSPU- 5 rds even
20 min strength:
Even: 3 touch & go power snatches – used 135#
Odd: knees to elbows – did 5 reps each time
*
WOD- not successful. Two exercises I need to keep working on.
Strength with 65# and 15 GHD sit ups per round
WOD as rx’d – 5 rounds and 5 double unders. Just when you think you have double unders down.. 😤 So frustrating
Strength @85# and mix of GHD and KTE
WOD rx’d
11rds+2HSPU
Great job Breck! Couldn’t get in another HSPU to tie u…shoulders were smoked!
Did 3 OHS at 65 and 10 K to E each round
Wod 5 rounds plus 1 HSpu, did kipping
Snatches @85#
Did K2E, GHD, sit-ups
WOD w/1 abmat – 6 rounds
strength
5 rounds @95
5 rounds @115
between 5-10 knees to elbow.
WOD as rx’d=12 rounds
RX 6 plus 22 dubs
Strength with 65 and 10 kte
Snatches @75# and knee raises
WOD w/ dumbbell deficit push-ups = 8 rounds
10 rds of 15 reps each
Kb swings 50#
Sit-ups
Push-ups
Walking lunges
23:29
W/U 20 min 3 touch and go snatches/k2e
115# snatches/3k2e (pathetic k2e but I did 3 because that’s as many as I can string)
WOD RX’d
6 rds + 20 DU
Modified MURPH
1 mile run
50 pull-ups
50 GHD
150 push ups
200 squats
1/2 mile run
60 minutes
WOD. RX’d.
9 rounds + 1 HSPU
20 EMOM
140# Power Snatch 3 touch-go
10 GHD situps 7 rounds, 10 K2E 3 rounds
WOD
7 Rounds
200m run
5 HSPU
Warm up with 125#
4 rds TTE
6 rds Ghd
WOD 8 rds+ 1 HSPU
20 min
even min 3 PS T&G @ 155
odd min 10 K2E
wod
6 rds
20 minute warm up
Did first 10 min rds w 3 power snatch at 85# and 10 GHD then worked on power snatch
105-115-125(f)-125 (pr)
WOD
Let’s just say I worked on dubs and HSPUs
6 rounds + 3 DU
Boot camp w/Sephanie and Kat
Warm up:
30 secs high knees
10 push ups
15 sit ups
5 burpees
2 mins jump rope
40 mountain climbers
10 tricep dips
10 shoulder press w/dumbbells
15 dumbbell thrusters
30 jumping jacks
20 walking lunges
10 jumping squats
15 kettlebell swings
1 minute plank hold
400M run
40 kettlebell swings
200M run
20 kettlebell swings
2 rds:
3 burpees
10 push ups
15 air squats
20 sit ups
25 step ups on boxes
5 min AMRAP
5 lunge steps ea leg
5 crab kickers ea leg
5 broad jumps’
1 minute jump rope
1 mintue jog in place (active arms)
1 minute jumping jacks
1 minute kettlebell swings
1 minute sit ups
Hang on bar as long as possible
Great work Kat and Stephanie!!! We wlll have boot camp this Friday at 5:30 PM since we did not have it on Memorial day. See you then!
20 min warm up w/42# squat snatches and knee raises
AMRAP 10 min: (Subbed 20# dumbbells shoulder press for HSPU..and didi a single then DU ea time)
4 rds + 15 DU’s and 3 shoulder press
Correcton: power snatches w/42#
Even minutes: 3 touch & go power snatches @ 95 lbs
Odd minutes: 5 GHDs
WOD as Rx’d
12 rounds + 25 double unders
20 min EMOM:
Even Min….. 3 touch and go power snatch @ 115#
Odd Min…. 10 T2B (5 Rds) / GHD Situps (5 Rds)
•
WOD (2 Wall Climbs for 5 HSPU)
9 rounds + 25 Double unders
20 Minutes:
Even: 3 Touch & go power snatches @ 165#
Odd: 10 Knees to elbows
WOD
As Rx’d
Rounds=11+3 HSPU’s
did this Wod next day