37 thoughts on “March 1, 2016”

  1. Back Sq
    8 @ 145
    4 @ 165
    2 @ 175
    2 @ 175
    2 @ 175
    8 @ 125
    WOD w/ 35# KB and scaled burp BJ’s
    14:08
    10 elevated push-ups 20″box
    30 sec L-sit
    20 sit-ups

  2. Back Squats
    8-4-2-2-2-8 @ 105-125-145-145-145-105

    WOD w/35# KB & burpee box step-ups
    17:04

    Core development:
    200m farmers carry w/ 2×35# KBS
    100m plate pinch carry w/ 2×10# plates
    accumulated 30 seconds of L-sit

  3. Back Squats
    8@145#; 4@165#; 2@175# x3; 8@145#

    WOD as Rx’d w/ 45# KB = 12:34

    Grip/Core Development
    200m farmers carry w/ 45# KBs
    10 elevated push-ups
    50 anchored sit-ups

  4. Wod as rx’d:

    1st round time: 2:55 (smoked Sydney and Stephanie) haha in yalls face!

    …..then quit. But the important thing is my first round really!

  5. Oh and great pic Shannon. I think that pic really accentuates your um well…um your triceps! Honestly…I was going to say your butt but I thought that might be inappropriate, so ofcourse I didn’t say it.

  6. Great Job to all CF Jenks Athletes that conducted The CF Jenks Open Showdown! Excellent results.
    WOD modified
    3 RFT
    400m Run
    20 KBS 70lbs
    15 Burpees
    = 12:36

    Core Development

  7. Strength
    6 sets
    8@135
    Wod Rx = 9:57
    like Dupler I’m going to take this moment in history and boast that I beat Sydney (even though she went Rx+ I went Rx, I’m 100lbs heavier and we both used 55# KB and same box height and she’s 15). Besides that….a win is a win. I’m just glad we weren’t going head to head or she wouldn’t have let that happen.

  8. Did 5 x 10 pull-ups and 30 GHDs instead of strength

    WOD with 400m rows, 55# kb and burpee box step ups with 24in box
    14:13

  9. hey girl heyyyy look at that booty! 😉

    ran 3 miles and rowed 2 as warm up and replaced back squats–right hip flexor tweaked from yesterday 🙁 womp
    wod with 45#kb & 24″bj
    10:42

  10. Thanks, guys!
    5 mile tempo run on hills
    Felt horrible after Sunday but the run felt great!
    Ready for some speed and agility training, DB! Congrats on yet another certification!

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