Monday 150202
12min AMRAP of:
10 Strict Push-Ups RX+ 10 Ring Dips
8 Pull-ups RX+ 8 C2B Pull-Ups
6 S20 135/95 RX+ 165/115 55+ 95/65lbs
4 Front Squats 135/95 RX+ 165/115 55+ 95/65lbs
Post rounds and reps to responses.
This Nutrition Class is free & open to CrossFit Jenks members. Please shoot us an e-mail to info@crossfitjenks.com if you plan to attend. Hope to see you all there!
Strength push press
5@#135
5@#145
5@#155
5@#155
5@#155
WOD as rx
6 rounds even
Strength: push press
5 sets of 5 (last set is a max rep instead of just 5): used 175#; last set did max reps of 10
*
WOD as rx & rx+
Rx- push-ups & pull-ups (kipping)
Rx+ for weight (165#)
*
Completed 5 full rounds + 10 push-ups
S2O & front squat all unbroken for each round
*
Cool down
30 GHD sit-ups
30 Toes to Bar
Strength 5×5 @165
Wod rx+ 3rds 8ctb
Push press
5 sets of 5 @ 125
WOD with 135#, ring dips, and CTB=3 rounds + 8 pull ups
5k Row – 19:48
5 mins rest
5k Row – 20:04
WOD as Rx’d = 5rounds, 4 pushups
Push Presses @ 105#….did 10 reps on my 5th set
WOD as Rx’d = 6 + 2 push-ups
Strength Push press
5@ 185lbs
5@ 185lbs
5@ 185lbs
5@ 185lbs
7@ 185lbs
Wod rx+ with 135lbs=5 rounds even
Push Press 5×5 (80-85%, 108-115#)
Started w/ 110# on 1st set, went down to 105#. Last set did 10
WOD RX’d (95#) 5 rds even
Great Job 9:30!!
Strength
5 sets of 5 @175
WOD Rx + CTB & Rings
Rx 135#
5 rds 10 rings 8 CTB 4 S2O
Strength 80% 5 x5 90#
Wod RX
4 plus 8 PU
Oh Max reps at end was 8
Strength push press:
5reps x 4 sets @ 80#
10 @ 80#
WOD: 75# 4 rnds + 7 pull ups (banded)
Cool down 15 ghd sit-ups, 15 ab mat sit-ups.
Strength @ 80%
5×5 @ 90#
Max rep 10
WOD @ 85#
5 rounds + 4 push-ups
Push press
5×5 @ 95#-last set did 10
WOD RXd= 5 rounds + 8 pull-ups
Cool down- 30 GHD sit-ups and 10 TTB
Nice job B!
3×5 3 second pause back squats
225
3×10 strict CTB
3×3 power jerk
205
For time
21 power snatch 115
Burpees
CTB
15 Ohs 135
Burpees
L sit pull ups
9 squat snatch 155
Burpees
Muscle ups
24:33
6 minutes on 9 snatches
Push press w/120#
10 reps last set
WOD w/mix of butterfly pullup attempts/kipping
Rx everything else
5 rounds + 6 S2O
Strength – Push Press @ 80%
5 x 5 @ 110#
Wod rx’d – 5 + 8 pull-ups
WOD w/ 125
4 Rounds and 8 pull ups
strength 2 rounds at 105# wasn’t feeling it
4 rounds + 1 front squat at 85# and knee push ups
Push press: 5×5 @ 185
Wod
Rx+
Score: 5+3 C2B
C2B, STO, FS unbroken (dropped the bar between STO and FS)
Strength 5×5 @ 125#, 3 @ 135.
WOD w/ 115# & everything else rx’d – 5 rounds + 6 S20
Push Press
4 x 5 @ 165#
WOD. RX+
4 Rounds (ALOT of resting)
Push press sets of 5 @ 95#
Last set 7 @ 95#
Wod rx w 95
4 rounds + 9 push ups
Push press: 5×5 @ 185
Wod Rx+
Score: 4 rounds + 3 S2OH
Push Press
4 x 5 @ 165#
WOD. RX+
4 Rounds (ALOT of resting)
Strength – push press
5@135
5@155
5@165
5@175
175 max rep – 6
Wod Rx
5rds+4PU
3 rounds 1 min on 30 transition
Double unders 97/70/80
Burpees 8/12/12
Row calories 16/15/15
oh and WELCOME BACK NIKKI! 🙂 🙂 🙂
Strength deadlifts.
5@ 230lbs
5@ 265lbs
7@ 300lbs
Wod 10mins Amrap
5 Deadlifts @ 205lbs
10 thrusters @ 65lbs
15 v-ups
Total=5 rounds
Strength 5×5 w/75#
Max rep 9.5
Wod w/65#
4 rds +10 PU+8PU
Abdominal cool down
5×5 push press 155#
WOD rxd
4 rnds + 3 S2OH
Cool down
30 GHD
Strength: 5×5 @ 185. Last round fin with 7
Wod rx+: 4 rds + 5 ctb
Push press w/ Jennifer & Stephanie
5×5 @ 95#-last set did 12
WOD RXd= 5 rounds + 7 miserable push-ups
Cool down- 30 TTB and 50 abmat sit-ups w/ 15#
Ran 3 miles after work
Back after almost 2 weeks…injured my back at home (did not warm up…don’t know what I was thinking..knew better!!!)
Did strict shoulder press with only 40# –did 12 on last set
WOD w/only 41# and 18# bar for front squats and sad jumping pull ups
4 rds + 3 push ups,
Glad to be back..but very weak!
Push Press
4 sets of 5 @ 205
1 set of 10 @ 205
WOD
Rx+
Rounds=5+5 C2B Pull-ups
Push Press
4 sets of 5 @ 135 lbs
1 set of 6 @ 135 lbs
WOD Rx+
4 rounds + 2 S2O
PP@205
5-5-5-5-7
wod+
4 rds + 4 RD
Push press @ 115
WOD as RX+ = 3 rounds + 8 C2B
5x5PP@85#
Last set max reps 10
WOD 3rds+10PUSH+8PULL+4S20
Cool down 30GHD
Strength
5 @ 135
5 @ 155
5 @ 165
5 @ 165
5 @ 165
WOD Rx
6 rounds, 8 Push ups