Wednesday 160323
4 RFT:
400m Run
1 Power Snatch 95/65 RX+ 135/95 55+ 75/55
2 Hang Power Snatch 95/65 RX+ 135/95 55+ 75/55
6 OHS
9 C2B Pull-Ups RX+ Bar Muscle-ups 55+ Pull-Ups
Rest 2min
“Finisher”
30 Burpees for time *compare burpee time to 10 March
Post time for WOD and time for finisher to responses.
ATTENTION!!!!
Due to the rainy weather forecasted for Sunday, we have moved the end of Open CFJ Community celebration to Friday evening. We will still be running our CFJ Open Showdown heats from 4-7pm and plan to start the BBQ around 5pm. We ask that you bring a side dish or dessert and drink of your choice! Jeremy and Melanie Fullingim have been so kind to provide the meat so PLEASE RSVP to info@crossfitjenks.com so we know how much meat we’ll need! Look forward to seeing all of you there!
Go Georgie! Lookin’ strong!
Mod WOD:
400m run
1 PS
2 HPS
pull-ups Rd 1-2
C2b Rd 3-4
11:47
Great job 5am!
The Funcans are bringing 300 plastic eggs with goodies inside for the kids to have an Easter Egg Hunt on Sunday. If anyone wants to bring more…I’m sure they wouldn’t mind!
Happy Easter Week CFJ
Strength with 55# & kipping pull ups
WOD w/55# & kipping pull ups = 18:31
Finisher = 3:42
Compare to 4:07 on March 10
Odd: 1 power snatch to 1 hang power snatch to 1 OHS
135 – 135 – 145 – 145 – 155 (failed on the hang)
Even: MU
2 – 1 – 1 – 1 – 0 (fx2)
WOD as prescribed round 1 and regular pull-ups rounds 2-4
16:26
Nice pic!
Did strength complex w/ 85# and worked on C2B on the opposite minute
WOD as Rx’d = 15:00……runs are getting worse! 🙁
Finisher = 30 burpees for time = 1:30 (16 second improvement)
Looking good, GEORGIE!! 🙂
Even: 2 ring MU
Odd: Complex
135-145-145-155-155
WOD rx+ (w/ 6 MU and 3 C2B each round)
19:50
Finisher
Might try it tomorrow morning
Even- 4 c2b unbroken
Odd- snatch completx 85#
WOD 65# and pull ups
14:54
Rest
30 burpees- 2:42
Even: 5 pull-ups
Odd: Snatch complex with 75#
Wod Rx’d: 14:48
Finisher: 1:43 (10 sec improvement)
Wod rx’d
10:51
Wore Sydney Sullivan down!
Finisher:
Did 15 in like 20 seconds which is a better pace than 6am Stephanie who took 1:22 to do 15 more than me haha
EMOM x 10
Odd: 3 Ring MUs
Even: 1 Power Snatch to 1 Hang Power Snatch to 1 OHS@ 95#
Wod w/85# and C2B
11:14
30 burpees for time- 1:15
Snatch complex
95-115-135-145-145
Hands and everything pretty beat up
Wod rx ctb
11:57
Finished 2:33 (lol)
Mod wod
Rowed, used 115# and did 3 ctb 6 pullups each rd
13:59
–
Finisher
30 burpees= 1:28
Snatch complex @85
Strict pull ups
WOD w/65# and all ring muscle ups
18:10
Finisher
30 burpees. 1:16
Great pic Georgie!!!
Even:4 weighted pull-ups (1 set at 25#, the rest @ 35#)
Odd: Snatch complex with 95#
Wod Rx’d: 12:30
Finisher: 2:40
Odd: snatch complex at 65# then 75# for last three
Even: 4 c2b
Wod rxd
13:06
Finisher: 1:30
10 Minutes
Even: 6 Ring MU’s
Odd: 1 Power Snatch + 1 Hang Power Snatch + 1 OHS with 135#
WOD
As Rx’d
Time: 9:45
Finisher
30 Burpees
Time: 1:06
Snatch Complex
65-85-105
WOD w/ 65lbs & butterfly C2B w/ 1 Ring MU attempt ea rnd
20:10
*butterfly work in progress, prob 15 out of the 36 legit & no MU’s to be had on this beautiful day! Try again tomorrow 🙂
Finisher: 1:36
Great work, nooners!
WOD as rx’d: 10:28
•
finisher: 1:25
WOD
13:11
FINISHER
1:53
So PriTT-Ay G
~Light Day~
Strength w/45# and Strict PU’s
Wod w/45# and C2B
15:21
Finisher 2:37
PS+HPS+OHS
95-115-135-145-155
WOD rx – 10:46
30 burpees – 1:57
Strength:
Talked about butterfly pull-ups, but didn’t really do much work.
Complex w/75#
WOD:
65# & pull-ups
16:18
I win, Dunham! That’s gotta be pretty embarrassing for you 😉
Strength/Skill
Odd: 2 ring MU & 1 bar MU
Even: complex: 95/115/135/115/95
—
WOD as rx’d: 10:17
—
finisher – 30 GHD’s for time: 1:38
Strength
ODD = 6 butterfly CTB
EVEN = complex @95
WOD Rx = 12:00 (6 BMU first rd then ripped so did 9 CTB rd 2-4)
Finisher 1:40
Great race Kevin and Purdy
Odd 2 ring muscle ups
Even complex at 115
WOD RXD
15:51
30 burpees
2:19
Odd min- worked banded bar MU’s
Even complex w/ 85#
WOD modified w/ 65#
Rds 1 & 4 C2B
Rds 2 & 3 butterfly pull-ups
15:42
Finisher 2:17
Wod RX with some ring muscle ups mixed in.
15:15..
30 burpees 1:31
WOD Rx
12:06
Finisher
1:54
WOD Rx – 14:07
Finisher – 1:51
Samantha, Congratulations.
I look forward to a rematch 🙂
PS-HPS-OHS
135-135-145-155-155
wod w/ 135
16:46
30 burpees
2:24
Wod as rx’d
13:40
WOD as rx’d with 0 hustle or desire today
15:50
Complex: 125# for all
Pull-ups: 4x strict with 20# med ball, 2 bar muscle ups on the last round
Beautiful and strong G!!!!