Monday 140609
30-25-20-15 & 10 rep rounds for time of:
Wall ball shots (Men 20# ball, Women 14# ball)
Box jumps (Men 24” box, Women 20” box)
Post time to responses.
Float Trip!
Please join us this Saturday, June 14th for some fun on the river! Ben Barton, a.k.a the birthday boy, has been kind enough to reserve a few rafts and a camp site with electricity through the War Eagle Resort. The trip is 12 miles and will be 27.00 per person to float. If you are interested in joining us PLEASE RSVP to info@crossfitjenks.com by this Wednesday so we know whether or not we’ll need to reserve more rafts. Hope to see you all there!
20 min row for distance = 4081
Strength thru 135
WOD RXD 10:34
Strength up to 155#
WOD w/ games standard box jumps- 9:54
Accidentally did a round of 5. Time after that was ~10:15
Strength up to 135 (f on 6th OHS)
WOD as rx’d
11:29
Strength:
5 sets of Snatch grip width press x 3 + 7 overhead squats
Did 75/85/95/105/125#
*
WOD as rx’d except did box step-ups
Wall balls all unbroken
10:40
Strength:
3 snatch push press
+ 7 OHS
up to 155# (4 rounds)
WOD rx’d
10:04
Nice little sweat going on today.
complex up to 115#
WOD
16:42
Also did a set of 5s by accident
Oh haha. I had no idea of what a set of 5 was. I guess I was a little faster than I thought. Did a set of 5 by accident.
Complex up to 65#
WOD w/ step-ups = 16:59
Strength 3 SGPP + 7 OHS:
@95-115-135-155-185(F miserably after 2nd OHS)
WOD – 8:28 WBs unbroken, mix of game standard and regular bj.
WOD w/ burpees subbed for box jumps (having some knee issues again)
Time: 12:27
WB’s unbroken
Strength
65-75-85-95-100
WOD Rx’d w/ some games standard and some reg bjs
11:00
Fun lifting with ya Nicole!
3 behind back snatch grip push press + 7 OHS
@65-65-75-85-95
WOD (Rx)
16:29
3 Behind the head snatch grip push press + 7 OHS
All cleaned from the floor and taken to the back.
135/165/185/205 on last 2 sets and only made 5 OHS on both sets.
WOD
As Rx’d
WB’s unbroken
Time: 8:08
Right back at ya, sister!! 🙂
Strength up to 100
WOD as Rx’d w/ Games Standard Box Jumps
10:18
OHS complex up to 95#
WOD rx’d – 14:05 (all broken)
OHS complex – 65-75-85-95-105 (F after 1 OHS)
WOD rx’d – 13:39 🙁 miserable
Boot camp tonight at 5:30 PM…if anyone interested!!
OHS complex
85-95-105-125..stopped at 4 sets
WOD rx’d
12:41
That took me a while….o how i love wallballs!!
Complex upto 135#
WOD. RX’d.
11:53
(I should have stayed home today)
WOD as rx’d 15:04 except I counted WBs that only hit red as well as white.. Yikes. Felt like that was my first crossfit WOD ever. If I’d only counted the white WBs I would’ve kept Breck in the gym til midnight
Strength
65-75-95-135
only did 4 sets but probably should have tried 145
WOD rx’d 21:24 (yes I know it was over the timecap) thanks everyone for the encouragement, and hiding your shock when I said I was NOT on my last round LOL
3 push press 7 OHS complex up to 175lbs.
WOD with 14lb ball and 20 inch box one round 🙁
Mentally defeated.
3 PP+7 OHS
95-125-145-165-185(5 OHS-f)
wod
17:34
Box jump are my weakest link.
Strength – 3 snatch push presses from behind head + 7 OHS
75-75-95-115(failed last 3 reps of OHS)
WOD – no wall balls did barbell thrusters instead.
20:52
SP 3×3 @ 95-115-135(2)
PP 3×3 @ 155-185-195(1)
SJ 3×3 @ 195-205-215 (behind the head for the last 2 reps)
•
WOD
5 Rounds:
100m “sprint”
15 jumping squats
100m “sprint”
10 S2OH @ 135#
– 10:22, S2OH unbroken
Strength complex up to 115 lbs
WOD as RX’d = 12:27
Strength up to 75#
WOD rx’d 15:23
Wod as Rx’d= 12:36
Boot camp w/Missy, Lisa, Stephanie and my daughter Summer (her first time…and she said she would be back Wednesday!!!) (We missed you Kristi!)
Warm up:
10 push ups
30 Jumping Jacks
15 air squats
20 box steps
20 sit ups
40 mountain climbers
Bear crawl down to end of gym and back
Hop down to end of gym on one leg and back on the other
2 rds (all exercises with med ball) * only did these 2 the first rd
10 deadlifts
10 cleans
10 wood chops
10 take it and leave it
10 lunges with ball in one hand
10 Over Head walking lunges w/ball
30 partner sit ups *
Partners shuffle down to end of gym and back throwing ball back and forth *
200M Jog
30 jumping jacks w/front kick
200M Jog
40 mountain climbers (20 ea leg)
200M jog
50 Walking lunges or 50 box steps (or 25 of ea)
200M Jog
60 sit ups
200M Jog
70 Single jump ropes or 35 double unders
2 rds:
5 burpees
10 push ups
15 kettle bell swings
20 single jump rope
1 minute hanging from bar
1 minute plank hold
Another fun night. So glad my daughter (Summer) came…and liked it.
Strength:
Just used the 35# bar and did push press instead of behind the head.
WOD w/8# bar and box steps (I normally use 10# ball but none left..and I should
have jumped instead of stepped but I would have gone over the 20 minutes..still tough for me)
14:13
8# ball not bar!
Well crap!! When I read the WOD I was half asleep. I did 50-40-30-20-10 for a rep count. Dang it!! Good metcon either way.
Snatch/OHS complex
45-50-55-60-65
WOD w 12# ball. All 14# were conveniently taken
11:05
3 Behind the Head Push Press + 7 OHS
85-95-105-115-125
WOD as Rx’d
9:01
Strength up to 75#
WOD rx’d 11:59
I jumped on the box and stepped down if that counts as rx’d.
Paul, that is a LOT of thrusters!! Good time..
3 SGPP +7 OHS
65 85 105 115 125
WOD w 20″ BJ (hamstring issues)
9:12
Wod rx’d
17:45. Went down to 5 rep rounds as well.
Strength up to 90#
WOD RX’d 8:55