Thursday 150910
3 RFT:
5 KB or DB Thrusters Left or Right Arm
15 KBS or DB Swings 55/35lbs
5 KB or DB Thrusters Right or Left Arm (opposite)
15 Box Jumps 24/20″
Post load and time to responses.
Happy 8th Birthday, CrossFit Jenks!!
Thursday 150910
3 RFT:
5 KB or DB Thrusters Left or Right Arm
15 KBS or DB Swings 55/35lbs
5 KB or DB Thrusters Right or Left Arm (opposite)
15 Box Jumps 24/20″
Post load and time to responses.
Happy 8th Birthday, CrossFit Jenks!!
400m run – 1:22
500m row – 1:41
600m run – 2:27
750m row – 2:50
200m run – :37
250m row – :50
TOTAL – 9:47
*
WOD w/ 55# KB
– 8:02
Amazing time B.
WOD as rx’d:
9:48
rough strength/skill
400m run – 1:42
500m row – 1:28
600m run – 3;25
750m row – 2:45
200m run – :52
250m row – :45
TOTAL – 10:52
*
WOD as rx’d – used 70 # KB for both thrusters & swings. All KB exercises unbroken
Completed @ 11:57
Wod. Rx’d. (55# KB)
7:02
Running/Rowing pre-Wod was tough!
Mix of row, farmers carry and birpees
–
Wod with 60# db, step ups
6:56
500m row: 1:46
400m run: 75 (that turn got me)
750m row: 3:00 (dead)
600m run: 2:00? 2:30? Didn’t calculate it
250m row: 55 (dead)
200m run: 29 (first 100 felt incredible, that turn though…)
WOD w/ 45# KB / 24″ box
13:00
Copy and pasted TS’s but didn’t want to rearrange. Did the row first.
400m run – 1:08
500m row – 1:36
600m run – 2:00
750m row – 2:42
200m run – :27
250m row – :44
WOD w/ 55# KB
– 6:27
500m row = 2:15
500m row = 2:15
750m row = 3:25
750m row = 3:28
250m row = 1:05
250m row = 1:10
WOD w/20# & 20″ step ups
6:57
finisher
10 DB OHS each arm (20# right arm,12# left arm)
1 min in bottom of OHS w/35# bar (2 sets of 30 sec)
Tough morning!
Thanks TS!
WOD w/ 35# dumbbell for thrusters and 45# KB for swings = 5:42??
Looking good, Erin!
Row/run pre-wod 🙂
WOD w/ 35lb KB
5:35
Finisher:
10 KB OHS ea arm w/ 30lbs
1 min OHS hold in bottom w/ 55lbs
Great work today, 9:30!! Big class 🙂
WOD
Thrusters with 25# couldn’t coordinate today
KB swings 35#
9:57.. Row/run killed me
Um, I didn’t track my times on the run/row. I was too busy trying not to pass out. I hate running and rowing. 😛
WOD 20# DB and 30# KB 20″ box
12:02
Way to go Nicole! You KILLED IT!
Run/row pre wod! Tough
Wod w/ 55#
8:34
400m run – 1:39
500m row – 2:00
600m run – 2:43
750m row – 3:21
200m run – :40
250m row – :55
WOD w/35# DB thrusters – 35# KB swings – step ups (legs tired)
8:26
Looking great, Erin!
I also did 10 KB OHS on each side
1:00 of barbell OHS (no rest)
And then I died and came back to life.
Run row was going fine, until i listened to Breck and laid it all out on the first 500m row…there after everything fell apart…
Suffering through the WOD to finish with 70lbs KB at 9:4X…
Tough morning
1000m row
100 double unders
100 military sit-ups
100 double unders
1000m row
14:13
Rest 5 minutes:
30 power cleans (135#)
1:40
Didn’t track my runs and rows.. Safe to say they were 2-5 seconds faster than Henry’s across the board
Wod rx @55kb
10:37
Hardest box jumps I have ever done
2-5 seconds faster than Max.
Wod w/15# DB Thrusters; 30# KBS; Box Jumps
9:46
Run/row untimed
WOD 55# DB
8:31
Run/row completed
WOD with 25#
7:03
bahaha sarah^^
row 500m 1:52
run 400m 1:23
row 750m 3:01
run 600m 2:22
row 250m 0:56
run 200m 0:35
wod w 35#kb & 24″ box
7:30
go erin go!!!! muscle machine!
happy birthday steph, you speed demon! <3
400m run – 1:20
500m row – 1:48
600m run – 2:00
750m row – 3:00
200m run – :33
250m row – :50?? Didn’t calculate
WOD w/ 35# DB
– 10:10
Row 500m 2:03
Run 400m 1:24
Row 750 3:08
Run 600 2:28
Row 250 0:58
Run 200 0:37
WOD with 35# KB and 24″ box
5:53
Run/Row completed – did not write down times…too busy keeping
the sweat out of my eyes!!
WOD w/20# KB, step ups on 20″ box
9:24
Great picture Erin!!
Run / row
1:10. 1:47
2:19. 2:48
30. ? Blacked out
Wod w 55# kb: 7:47 crazy tough day. Lung burner. Nice work 530. Just you are still dq for tape and not finishing the 1 min hold. Sorry buddy maybe next time
row 500m 1:57
run 400m 1:34
row 750m 3:04
run 600m 2:21
row 250m 0:50
run 200m 0:37
wod w 35#kb/30#DB & 24″ box
7:18
Great picture, Erin!!
Run 400m 1:58
Row 500m 2:22
Run 600m 3:13
Row 750m 3:40
Run 200m 0:58
Row 250m 1:12
WOD w 25# kb and some step ups 9:00
Row(500m)-1:50
Run(400m)-1:18
Row(750)-2:54
Run(600)-2:21
Row(250)-0:52
Run(200)-0:28
Wod w/55- 6:38
Zane you assisted me with that barbell so you actually DQ’d yourself!
I want to race that 200m with no turn around! Ha!
Row 500-2:01
Run 400-1:24
Row 750-3:20
Run 600-2:37
Row 250-1:07
Run 200-:38
WOD-DNF Rough WOD to come back to after Mexico for 5 days. Ugh
Happy Birthday Stephanie! Super fast time!
Oops forgot to say looking good Miss Erin!