Thursday 150326
With a continuously running clock starting on exact time marks complete the following:
Sprint 200 meters (scale row 250 meters for every 200) then Rest
At 3 minutes Sprint 200 meters then Rest
At 6 minutes Sprint 400 meters then Rest
At 10 minutes Sprint 400 meters then Rest
At 14 minutes Sprint 800 meters then Rest
At 21 minutes Sprint 400 meters then Rest
At 25 minutes Sprint 200 meters then
Rest 3 minutes
5 min AMRAP of:
7 OHS 95/65 55+ 75/55
14 Pull-Ups
7 Over the bar lateral burpees
Post results to responses.
Come help us celebrate the end of the 2015 CrossFit Open!
FRIDAY, March 27th- doors open at 4:45, WOD will be briefed at 5pm & the first heat will start at 5:20!
COMMUNITY FUN:
We will have free beer for your post-wod refreshment or bring your favorite beverage! Even if you’re not competing, feel free to bring family & friends to come support our CFJ Athletes. Everyone is welcome to come and hang out to celebrate the end of the Open!
ATHLETE REGISTRATION:
PLEASE E-mail info@crossfitjenks.com with your name, preferred heat time and scaled or Rx’d division.
Registration CLOSES Thursday @10pm
CFJ Mile on Juice
200- :37
200- :35
400- 1:18
400- 1:19
800- 3:10
400- 1:20
200- :34
TOTAL:
2600- 9:53
WOD/cool down – 2 rds + 4 burpees
200m = 0:51
200m = 0:53
400m = 1:55
400m = 2:05
800m = 4:43
400m = 2:15
200m = 0:55
5 min amrap, as Rx = 1 rd + 8 PLU
CFJ Mile on Juice
200- :32
200- :29
400- 1:15
400- 1:18
800- 3:04
400- 1:14
200- :27 (Thanks Evan for wearing me out on the 200’s)
TOTAL:
2600- 8:19
WOD/cool down – 1 rds + 4 burpees
Didn’t note run times but I’m no speedster! 🙂
5 Minute AMRAP = 2 + 5 pull-ups….burpees were painfully slow!
I’m bad at post wod math…
TOTAL:
2600- 8:53
200 :36
200 :36
400 : 1:32
400 : 1:39
800 : 4:04
400 : 1:46
200 :37
Wod RX
2 plus 3 lateral burpees
200- :40
200- :40
400- 1:44
400- 1:51
800- 4:25
400- 1:59
200- :40
5 min AMRAP w/ 65# 2 rds + 1 pull-up
Koda CrossFit
Light day 15.5.
5 sets of 3 power snatch + 3 ohs
At 65# workin technique.
WOD with partner (my portion below).
100 du in 1 min
250 m row
And 25 wall balls
Finisher: 25 cal aerodyne- 44 secs
I rowed a bunch.
Nobody told me it was a cool down wod, geez
3 rds + 9 pull-ups
Didn’t feel like a cool down Jason …
:36
:36
1:35
1:50
4:04
1:35
:38
Total: 10:54
WOD @ 55# 1 rd +8 banded pull ups
CFJ Mile on Crack:
200: :29
200: :29
400: 1:17
400: 1:23
800: 3:22
400: 1:22
200: :29
2600: 8:51
WOD: Rx’d 2 Rounds even
Kauai CrossFit @ Kauai, HI
Strength WOD- as rx
With a running clock set for 30 min, every minute perform 1 lift and add 10/5 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
*
Snatch – 175
Clean & Jerk – 255
DL – 355
255! nice C&J Jeremy
:39
:39
1:26
1:26
3:34
1:34
:37
Great job 4:30!
WOD Rx:
9:36 total time, won the last 400+200
9:55 total I think
Thanks Max!
:38
:37
1:26
1:23
3:15
1:2?
:39
WOD as Rx’d
2 rounds + 11 Pull-ups
PLEASE don’t forget to request heat times if you plan to paticipate tomorrow night!! 😉
:36
:35
1:32
1:39
3:45
1:33
:37
2 rounds and 3 ohs
No extra running after this wod! My hamstring and quad of my left leg were very tight.
Did 30 ghd sit ups and 20 back extensions
2 mile warm up and ran the sprints but didn’t participate in the 5min mini torture session