Wednesday 150513
8min AMRAP of:
200 Double-under Buy-In
Then
10 WallBalls 20/14′ 10′
10 T2B or V-Ups
Rest 2 min
4min AMRAP of:
100 Double-under Buy-In
Then
5 WallBalls 20/14′ 10′
5 T2B or V-Ups
Post score for each AMRAP to responses.
It’s pary time! Royce and Cindi have invited all of our CFJ members to their “housewarming party” this Saturday, May 16th at 7pm! There will be light snacks and lots to drink! Please feel free to bring any of your favorite beverages or snacks. This party is for adults only so please make arrangements for the kiddos. Please e-mail info@crossfitjenks.com for address.
We hope to see everyone there!
WOD
8 Min AMRAP
200 Singles, 5 Failed DU Attempts, 3Rds, +10xWB
4Min AMRAP
100 Singles, 3Rds, +5xWB
STRENGTH
2 Back Squats, 80-93% @ 225, 245, ???, 275, 305
8 min AMRAP
4 min on DU: got 142
2 Rds + 10 WB
4 min AMRAP
100 DU in 2 min. Finally getting it!
3 Rds + 2ttb
Strength: back squat @ 93%
1 set @ 145#
4 sets @ 155#
Wod 1: 3 plus 1 wb
Wod 2: 3 plus 1 wb
Both with V ups
Back squat: worked on depth all at 135#
Mile cool down
WOD at home
dumbbell & rowing warm up
For time:
1000m Row
and then 4 rounds of
30 walking lunges
10 DB Snatches, 25# DB
Time: 13:40
Rest 3 min
100 Kettle Bell Swings = 5:43
8 minute AMRAP w/ T2B
– 4 rounds + 2 T2B
4 minute AMRAP w/ T2B
– 5 rounds
BS
255-255-275-275-295(f)
8 min w/ v ups- 3rds + 5 V ups
4 min- 3rds + 2 V ups
Back squat at 165#
WOD with DUs and Vups
8 min AMRAP
3 rounds + 5 WB
4min AMRAP
4 rounds + 1 WB
Back squats @ 165#
WOD as Rx’d w/ T2B
8 Min AMRAP = 3 + 2 T2B
4 Min AMRAP = 3 + 5 WB
BS – 155-165-165-165-165
Was asked to pass this along….
Well we noticed that there was a slight error in the posting of our Housewarming Party invite that we needed to clear up. Jim, as it turns out, is actually not invited! Sorry about any confusion. Hope to see everyone else there though. Good luck today on your workouts!!
Thanks again,
Royce and Cindi
WOD with double unders and v-ups
WOD 1: 4+1 WB (200= 2:48)
WOD 2: 3+1 v-up (100= 1:34)
Strength: all five at 145# (73%)
Worked on technique to take pressure off my back
Oh 12# WB to 10′
Wod RX with ttb
1. 3 rounds even
2. 2 plus 4 ttb
Bs 135, 135, 135, 145, 145
WOD’s w/10# WB
DU’s- but did a 1s:1d ratio
Mixed V-ups and T2B
WOD #1 – *50 du’s, 3rds + 3WB
WOD #2 – *30 du’s, 3 rds + 1 V-up
BS
up to 160#
WOD as Rx’d w/ TTB
8 min AMRAP (5 minutes to reach 200 + 1 pee break)= 1 RND + 6 WB 🙁
4 min AMRAP- 3 Rounds
Back Squats 5×2@ 200lbs
Nice work, nooners! Thanks for lifting with me Michelle!
WOD. Rx’d for women (14# ball)
w/ V-Ups
8-AMRAP – 5 rounds
4-AMRAP – 5 rounds
Back Squats 5×2 @ 240# (80%)
Wow Shawn, great job!
Always a pleasure, Nicole 🙂 great job on 200#!
WOD w/T2B
1 – w/100 doubles – 2 rounds + 6 T2
2 – w/60 doubles – 2 rounds + 5 WB
Back squats
1 set @175#
4 sets @180#
WOD w/ TTB
1- 4 rounds + 4 WB
2- 4 rounds + 2 WB
Strength
5×2 @ 230
Wod 1
100 Dubs/14#WB/V-Ups
4+10 WB
Wod 2
50 Dubs/14#WB/V-Ups
4+4 WB
Strength w/105#
Cool down
1 mile run
Wod w/TTB
8 min AMRAP- 5+ 2 TTB
4 min AMRAP- 6+ 1 TTB
Back Squats 5×2
175-185-185-195-195
WOD 1 rx TTB
3 rd + 5 wb
WOD 2 rx TTB
3 rd + 5 wb
Strength Back Squat
1×2 @ #225
4×2 @ #245
WOD with TTB
8 min AMRAP
2 rounds + 2 WB
4 min AMRAP
2 rounds
Back squats x 2
155, 205, 225, 225, 225
wod
3 rds + 3 T2B
3 rds
BS
2@295-295-305-305-305
Mod WOD
50 Du
2 rds of 10 wb 14#/10TTB
50 DU
1 rd+1 TTB
5×3 OHS w 30# WB
Uh 5×5 OHS oops
Wod: w/singles and doubles
1st round- 4 + 2 Ttb
2nd round- 4 + 1 ttb
Strength 5×2 215# BS
WOD 1 rx TTB
3 rd + 5 WB
WOD 2 rx TTB
1rd + 5 TTB
Still suck at DU. Wasted too much time!!
Strength Back Squat
255-255-265-265-275
WOD#1 30DU+3RDS+4WB
WOD#2 100SU+2DU+4RDS
14#WB+Vups
BS 5sets of 2@160#
WOD 1 w/ TTB (100DU)
3 rd + 8TTB
WOD 2 w/TTB (50DU)
4rds even
Strength Back Squat
1×2 @ #225
4×2 @ #245