Wednesday 140910
As many rounds as possible in 8 minutes of:
12 Kettlbebell swings (Men 55 lbs, Women 35 lbs)
12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Rest 4 minutes
As many rounds as possible in 8 minutes of:
3 Thrusters (75% of 1 rep max)
30 Double unders
Post rounds for each WOD to responses.
Compare to September 5, 2013.
Thruster to 205# (ties PR) failed at 215#
Nice work Brett.
WOD – 7 rds + 20 dubs, wanted 8 rds
Tapped out before WOD 2, the 10 hr turn around from 7:30pm to 5am gets me everytime.
Up to 255# thruster PR 265# failed
4 rounds each wod rxd
Strength with dumbells due to wrists.
Up to 70lbs failed 75lbs.
Amrap with 55lbs dumbells and double unders 5 full rounds.
Amrap prescribed with wall balls and kettle bell 3 full rounds.
Happy 7 Year Anniversary CrossFit Jenks!! We are so thankful for the awesome community of people, friends & athletes that make CFJ what it is. So proud of you Breck Berry for working hard to make CFJ the best CrossFit Box around! We love you!
STR: Thrusters
5-3-2-2-1-1-1
75, 95, 115, 125, 135, 145, 155
WOD1: 3 thrusters @ 75
60 single unders
6 rounds
WOD2: 12 KB swings @ 35
12 wall ball shits @ 20
2 rounds
POST WOD: 400m run
2:48
Happy 7th birthday crossfit jenks
Happy anniversary! Thanks for all you guys do for us! You guys are life changers.
Happy 7 Year Anniversary 2 CFJ and the Berry Family!
Thrusters to #165
Wod 1: 5 rounds
Wod 2: 5 rounds 1/2 the double unders and #135
Wod #1 @ 145# = 4rounds + 1 thruster
Wod #2 = 5 rounds + 5 wb’s * started with Wb’s
Happy Anniversary CFJ!
Thrusters: 5-3-2-2-1-1-1 @45-55-65-75-80-85-95
WOD1: Rx: 4 rds + 2 KBS
WOD2: w/65# = 3 rds + 3 thrusters
Happy Anniversary to CFJ!
Happy 7th! Best gym in Tulsa and the surronding area!!
Strength up to 185#
PR is 195# so I went 205# (failed twice)
WOD 1 rx’d
KB and WB
6 rds+1WB
WOD 2 rx’d
145# Thruster and 30 DU
6 rds+2 Thrusters
Happy Anniversary CFJ!! You guys are the best and have done a great job!! Good job Berry Family!
Thrusters from the ground:
135/155/180/205/215/225(f)
WOD 1 – 3 thrusters @ 160# & 30 d/u
6 rds
WOD 2 – 12 KBs & 12 WBs rx’d
5 rds + 1 KB
7 years…impressive Breck. Congratulations sir. I would have expected to see a young bull pic of Breck today doing something awesome 7 years ago.
Wod 1= 7 rounds
Wod 2= 6 rounds w 135#
Thrusters from the ground
5 x 135, 3 x 155, 2 x 165, 2 x 185, 1 x 205, 1 x 215 (pr), 1 x 225 (f, got the squat clean but couldn’t lock out overhead)
WOD 1: KB and WB as rx’d
6 rounds + 1 KB
WOD 2: Thrusters @ 160# and DU as rx’d
4 rounds even
Congrats to the Berrys and CFJ on 7 years!
Happy Anniversary! I am truly thankful for Breck and Nicole 😘
Strength up to 73# PR
Wod
WB 14#/KB 20#: 6 rds
Thrusters 58#/Dubs: 5 rds
Happy happy Anniversary CFJ! You have changed my life!
Thanks everyone! It has been a great 7 years!
Thrusters from the ground
5@135
3@185
2@205
2@215
1@225
1@245
Failed@250
Thruster/DU WOD
As Rx’d
Everything unbroken
Rounds=8+3 Thrusters
KB/WB WOD
As Rx’d
Everything unbroken
Rounds=5+6 KB Swings
Strength- Thrusters
85-90-95-105-115-125-130 (PR)
WOD 1
3 thrusters 85# 30 DU’s
5 rds
WOD 2
12 KB w/ 25#
12 WB w/ 12#
4 rds + 12 KB’s
Happy Anniversary CFJ and the Berry family! I haven’t been with you all yet a year but by far the best experience I have had in regards to life changing fitness for me, my wife and my kids. You all are definetly the reason I love coming and enjoy CrossFit so much.
Strength:
Thrusters: 5@135, 3@155,2@165,2@175,1@185,1@205(f)
*
WOD 1 as rx’d:6 rounds + 1 KBs
WOD 2: used 150# for thrusters, did 60 singles rather than 30 DUs.
6 rounds + 3 thrusters
Happy Anniversary CFJ!
Thrusters
85-105-115-125-135-145-155(fx2)
WOD #1 rx’d w/105#
6 rds even
WOD #2 rx’d
4 rds+12KB
happy anniversary!!!!!
5 mile run into the wind the entire time was certainly exhausting.
thrusters
65-75-80-85-90-95-100
wod 1
kb & wb
5 rds complete + 1 kb
wod 2
thrusters @ 75# & 30 du’s
4 rds completed + 3 thrusters & 6du
Strength up to 155, failed 165. PR is 160 🙁
Took the WODs kind of slow. Not feeling great.
WOD with 95#: 5 rounds
WOD with 14# and 35#: 4 rounds and 7 kb
Wod 1 RX
5 rounds plus 6 kb
Wod 2 with 80#
4 plus 1 thruster
Thruster up to 135- failed 145×3!!! Getting closer though 🙂
WODs as Rx’d
1) KB/WB- 6 Rounds + 6 KB Swings
2) TH/DU- 5 Rounds
Great morning!!
Thruster – up to 135#
Wod rx’d:
KB/WB – 5 + 4 kb swings
TH/DU @ 100# – 4 + 26 dubs
Happy Anniversary CFJ!!!
Thruster from ground:
95 x 5
115 x 3
135 x 2
155 x 2
185 x 1
205 x 1
225F (got the squat clean)
wod 2 @ 135#: 4 rds + 3 thrusters + 17 DUs (PR)
wod 1 rxd: 3 rds + 2 KB
Happy anniversary CFJ and Breck and Nicole. Seems like a long time ago we were at the old location…tears in my eye I guess…
Thrusters 65-75-85-95-105-115(pr)120(f)
WOD 1
3 Thrusters @ 75#
30 doubles
7 rounds + 2 thrusters
WOD 2
12 KB 30#
12 WB 14#
4 rounds +6 KB
And Happy Anniversary CFJ- truly blessed to be a part of this amazing place! Thank you Breck and Nicole for being awesome coaches and friends!
WOD w/ 85# thrusters = 6 + 3 thrusters
WB/KB WOD as Rx’d = 4 + 2 wb shots
Less weight and reps compared to last year…. 🙁
Happy anniversary CFJ!!!!
Strength Thruster
95
135
185
205
225
245 (tie PR)
260 (PR) put the 2.5s on for Brett
WOD 1 wb + kb
Rx 6 rounds + 5 wb
WOD 2
Basically laid on ground
Managed 3 rounds
thruster up to 165(pr)
WOD 1 as rx’d=4 rounds + 12 KB swings
WOD 2 as rx’d=7 rounds + 3 thrusters with 125
Thruster up to 135#, 150# (f)
Thruster WOD w/110#: 5 + 10 doubles (pr)
WB/KB WOD rx’d: 4 + 6 WB (pr)
Thrusters
95-125-135-155-185-205(f)
KB/WB WOD RX’d
6 rds + 1 KB swing
Thruster/DU WOD. RX’d @ 145#
5 rds + 3 thrusters
Thruster up to 195 lbs
Thruster/DU WOD w. 145 lbs = 8 rounds
WB/KB WOD as RX’d = 5 rounds
Congrats Nicole & Breck!
Awesome gym you guys have built!!
Thruster – 165
KB/WB – 6 rds 8kb
THR/DU – 4 rds 4 DU (135)
thrusters from a rack
1×225-245-265f
thruster wod w/ 185
5 rds
WB/KBS wod
5 rds
I demand a CFJ anniversary party, guys. Happy CFJ member since 2009!
FS (thought I was going to sub FS for thrusters)
5/3/2/1
85/135/155/185
12kb/12 WB rx’d
4 rds+ 1 WB
3 thrusters @125# (~67% 1 RM) /30 DU
3 rds + 20 DU
All thrusters were singles. I’ve done something to my left wrist and bringing the bar back down to the rack position is excruciating. Still feeling super weak :/
Practiced Midwest Classic WODs 2+3
Tabata T2B
Rest 1 minute
Snatch Ladder @ 75
Minute 1: 5 snatches
Minute 2: 10 snatches
Minute 3: 15 snatches
Minute 4: 20 snatches
Minute 5: Max effort snatches
These are harder than they look
Only had time for Thruster/DU WOD
Score: 8 rounds @ 155# thrusters
Almost 3 round PR – goal was to do one round every minute
3×10 front squats
185,205,205
3×5 weighted pull ups
45,50, 4@55
Wod
3RFT
10DL 315#
15burpee pull up 9ft bar
30 sit ups
22:18 dead lifts were SLOW
8min
12WB
12KB
6rounds plus 1 WB
Rest 4
8 min
3 thrusters 155#
30 DU
6 rounds even
Wod1:5 rds 2 thrusters &135#
Wod:2 5 rounds
Happy anniversary CF Jenks. Truly “Built to last”.
Congratulations to my son and daughter-in-law, Breck and Nicole, for 7 great years! Many lives have been changed by you (mine for one)…and I know many more will be.
I have told this story probably to 90% of you..but for those I haven’t, when Breck first opened CFJ, my husband and I went for a class. I am not sure if it was the very first class. I think it was. If not, it was one during the first week. I weighed 165# and had never done ANY excercise!!!! You can imagine..I could barely stand or breath and was almost crawling out the door…and Breck yelled, “Mom, where are you going??” ..and I said, “It’s over isn’t it?? I’m leaving”…and he said…”NO, THAT WAS JUST THE WARM UP!!! I was hooked!
Thanks again to the two best crossfit coaches and the amazing programming! CROSSFIT JENKS IS THE BEST…Happy Anniversary!
Boot camp w/Missy, Lisa, Stephanie, Joan and Kristi:
Warm up:
3 rds
100 single unders
10 burpees
Tabita ( 20 secs of work, 10 secs of rest for 8 rds)
Sit ups (Kristi got the most for one rd: 15 (the others were close 12 and 13)
15 Kettlebell swings
5o single unders
20 med ball crunches
50 single unders
15 med ball cleans
50 single unders
20 Kettlle bell deadlift high pulls
50 single unders
20 one arm bent over row w/kettlebell or dumbbell
50 single unders
20 med ball thrusters
5 skips round pick up (Breck’s PU parked outside S. door)
10 step up on box w/15 to 20# dumbbells
4 jogs round truck
15 step up on box w/15 to 20# dumbbells
3 high knees around truck
20 step up on box w/15 to 20# dumbbells
2 Frankenstein walk around truck
25 step up on box w/15 to 20# dumbbells
1 hop on one foot around truck
30 step up on box w/15 to 20# dumbbells
(some of the girls had to drop to 8 to 10# dumbbells at the end…got really tough!)
Stretching
Great job girls…even though not as hot tonight, all were really sweating!!
See you on Friday at 5:30 PM ( have a fun date night Joan..hope to see you Monday!)
strength: 5@65, 3@85, 2@105, 2@110, 1@115, 1@120, 1@125pr!!
WOD1 (kb and wb as rx)= 5 rounds
WOD2 (thrusters @ 90 and did 60 singles)= 5 + 2 thrusters
post workout did 3 mile run to get ready for route 66 half marathon in November.
Thrusters: 5-3-2-2-1-1-1 @22-35-45-55-65-75-80#
WOD1: (w/25# KB and 10# ball to 9′ target): 5 rds +5 KBS
WOD2: (w/55# and 1 single and one double ea time = 3 rds + 3 thrusters & 8 DU’s
Fun work outs!
And just realized I left off something the girls also did at boot camp today!
3 rds:
Run 200 Meters w/med ball (start with at least 10# ball and go up in weight ea rd)
All jogged…no walking..GREAT JOB!!!
Thrusters
55-65-85-105-115-125(pr)-130(f)
WOD 1
35# KB
10# WB
5 rd + 3kb swing
WOD 2
85# thruster
30 DU
6 rounds even