Friday 151016
5min AMRAP:
5 Deadlifts 115/80 RX+ 165/115lbs 55+ 85/60
5 Hang Power Cleans
5 Front Squats
5 S2O
Rest 2 Min
4min AMRAP:
4 Deadlifts
4 Hang Power Cleans
4 Front Squats
4 S2O
Rest 2 Min
3min AMRAP:
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 S2O
**Score each individually
Post rounds for each AMRAP to responses.
Thursday 151015
“Bi-Polar Nicole” by DB
23min AMRAP
Run 400m
Max Reps Pull -Ups or Muscle-Ups (ring or bar) until you come off bar or rings
Row 400m
Max Reps T2B until you come off bar
Score = Total reps Pull-Ups and T2B combined, just keep a running count
Post score to responses.
Wednesday 151014
15min AMRAP:
Row 15 calories
15 Bodyweight Deadlifts RX+ Add 10/5%
15 Over the Box Jumps 24/20 RX+ 30/24″
15 Military Ab-mat sit-ups un-anchored RX+ 15 GHD Sit-Ups
Post rounds to responses.
Tuesday 151013
NAVY Birthday Celebration with:
Max rounds in 3 minutes of:
3 Power cleans (Men 135 lbs, Women 95 lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Compare to November 12, 2013.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Awesome work to these two fellas on lifting a TON of weight at last weekend’s Downtown Duel- CrossFit Total! Max Mishkin hit a total of 1,340lbs (Deadlift- 600, Back Squat- 475 & Shoulder Press- 265) and Justin Burns reached a total of 970lbs (Deadlift- 445, Back Squat- 355 & Shoulder Press- 170). Great job guys!!
Photo Credit: 918CrossFit
Monday 151012
“Gator Bite” by DB
4 RFT:
6 Hang Power Snatch 115/80 RX+135/95 55+ 95/65
9 Toes to Bar
12 Pull-Ups RX+ C2B 55+ Pull-Ups
Post time to responses.
The Sullivan Sisters and Coach Dennis Berry at last weekend’s 2015 Copperhead Weightlifting Championships. Meredith placed 2nd in her division with a Snatch of 47kg and Clean & Jerk of 63kg for a total of 110kg. Sydney placed 1st in her division with a 52kg snatch and 82kg clean & jerk for a total of 134kg qualifying her for both Youth Nationals and Junior Nationals. Congratulations ladies! All of us here at CrossFit Jenks are very proud of both of you!