Wednesday 140604
3 Rounds for time of:
800 Meter run
30 Toes to bar
Post time 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 this 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!
WOD 1 as rx’d=17:10
WOD 2 as rx’d=26 MU
WOD 3 as rx’d=5 rounds.
great job Jessica.
WOD 1 as rx’d=18:38
WOD 2 as rx’d=21 MU
WOD 3 as rx’d=4 rounds + 10 Pushups
WOD 1 as rx’d=16:30
WOD 2 as rx’d=11 MU no false grip. Starting to get the hang of it
WOD 3 as rx’d=4 rounds and a lot of back lashes
Nice work Mitchell and Jess
WOD 1 as rx’d: didn’t finish under the 20 min time cap but completed 400 meters on last run over the time cap with a time of 21:06. (ran last 400m during 5 minute rest break b/w WOD 2&3, then completed last 30 toes to bar after WOD 3).
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WOD 2 as rx’d: completed 5 full rounds of pull-ups and dips plus 5 pull-ups
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WOD 3 (rx on push-ups, did 40 singles instead of doubles): completed 5 rounds
WOD 1 as rx’d=17:44
WOD 2 as rx’d=13 MU
WOD 3 as rx’d=2 rounds + 5 DUs
WOD 1
16 T2B in 3rd round
WOD 2
10 muscle ups
WOD 3
4 rounds
WOD #1 = Did 600m jog/walk and 30 hanging knee raises = 19:47
WOD #2 w/ bar dips (not full depth) = 6 rounds
WOD #3 = 3 + 10 double unders
WOD 1 as rx’d: 19:47
WOD 2 as rx’d: 5 or 6 MU
WOD 3 as rx’d: 5 rounds plus 3 push-ups (4/5 rounds of DU unbroken)
WOD 1: 15:20
WOD 2: 32 bar MU
WOD 3: 8 + 5 push-ups
Completed on 6/2/14
WOD 1
17:44
WOD 2
35 mu’s
WOD 3
6 rds+5 push ups
Arms were dead after first WOD. Great job 6am crew!
The video on the CrossFit Journal about boxer Robert “the Ghost” Guerrero incorporating CF into his training after losing a 12 round decision to Floyd Mayweather is worth the time to watch.
WOD 1
19:20- Sub toes to bar with GHD sit-ups
WOD 2
Completed 6 rounds of Pull-ups and Dips and got 3 pull ups in.
WOD 3
Completed 3 rounds of 10 push ups and double unders ( Not good at these) Sub a few doubles for singles. Double Unders slowed me down.. Need to work on these.
WOD 1 in 19:48
WOD 2 with 5 pull ups and 5 dips =10 rounds
WOD 3 3 1/2 rounds
Wod 1 w run/row and TTR
Made 2 rounds in 18 min
Wod 2 made 4 rounds of 5 pull-ups and 25 GHD
Wod 3 3 rounds
And it’s only the beginning if the summer…
Wod 1 800 m row w 30 ttr 17:07
Wod 2 11 MU in 5 mins then 6 rds + 2 pull-ups
Wod 3 6 rds + 6 push-ups
WOD#1=14:53
WOD#2=32 Ring muscle ups
WOD#3=5 Rounds + 10 Push-ups
WOD 1 with 30 GHD’s instead of TTB finished run at 17:25 and then only did 15 GHD sit ups
WOD 2 5 ring rows and 5dips 10 rounds
WOD 3 10 push ups 20 dubs- 3 rounds
WOD 1 – 2 rounds rx, then finished with 400m+11 T2B (great job, Laura!)
WOD 2 – with pull-ups and dips, I think 20 dips + 23 pull-ups? Didn’t keep track very well.
WOD 3 – 3 rounds + 7 doubles, I think?
Great job, nooners!
WOD 1 w GHD sit ups- 17:11
WOD 2 no false grip- 26 MU
WOD 3 rx’d- 5rds
Very tough day. Nice race today Sean, 1-0 old guys 😉
WOD #1 – 20 min to complete 3 rounds of 800m run and 30 toes to bar(TTB)
25 TTB on the last round only had 5 left. Ugh.
WOD #2 – 5 min AMRAP of 5 pull-ups and 5 dips
8 rounds of pull ups and dip.
Rest 5 min
WOD #3 – 5 min AMRAP of 10 push ups and 20 Double Unders
6 rounds plus 10 push ups
Fun WODs.
WOD 1 w/GHD sit ups- 16:52
WOD 2 Rx’d – 31 MU
WOD 3 Rx’d- 4 rounds and called it good…..
Good job today Jordan & Connor.
Yes, Jordan, good race, 1-0 USA 😉
WOD 1 Rx’d – 19:57 (barely)
WOD 2 w/GHD sit-ups and dips – 5 or 6 rounds???
WOD 3 Rx’d – 3 + 10 push-ups
WOD 1 with rowing: 19:50
WOD 2 with bar muscle ups: 15
WOD 3 as many DU as possible in 5: 150
WOD 1: did 800m run/10TTB, completed 1 round + 6 TTB in 19:30
WOD 2: worked on deep bar dips, 18 in 10 min
WOD 3: 3 rds+ 2 PU
YUCK
Wod 1 Rx 19:40
Wod 2 28 MU
Wod 3 5 rds
Ripping sucks
wod 1: 19:52
wod 2: 10 MUs
wod 3: 6 rds + 1 PU
WOD 1: dnf- finished the 3 round of 800m
WOD 2: 12 MUs
WOD 3: 4 rounds
WOD 1 – 16:59
WOD 2 – 24 muscle ups
WOD 3 – 4 rounds + 8 push ups
Boot camp with Lisa, Stephanie, Joan and me:
Warm Up:
4 rds:
75 single unders
10 burpees
Cone Warm up:
2 rds:
Run in and out of cones – at ea end 10 dips on tires
2 rds:
Side shuffle and touch ea cone-at ea end 10 step up on tires
Hop down on one leg and back on the other leg
Down and back doing 5 lateral jumps over ea cone
5 hill sprints
50 kettlebell swings
4 hill sprints
40 sit ups
3 hill sprints
30 step up on boxes
2 hill sprints
20 walking lunge steps
1 hill sprint
10 burpees
Hold bodywieight on parallel bars and go to the end of bars
1 minute plank hold
Really hard work tonight as was so hot….glad we could MIST! I will check on getting our own Mister!
See you on Monday!
WOD 1 w/GHD sit ups- 16:00
WOD 2 – 100 Pull-ups
WOD 3 Rx’d- 5 rounds + 10 push-ups
Good job today Jordan & Shawn