Monday 160613
15min AMRAP: (*athletes can start with Rd1 or Rd2, just alternating Row and Doubles Each Round*)
Rd 1
15cal Row
1 Power Clean 145/100 RX+ 185/125 MRX 115/75lbs
2 Hang Squat Clean
3 S20
Rd 2
45 Double-unders
1 Power Clean
2 Hang Squat Clean
3 S20
**once you finish Rd1 & Rd2 = 2rds complete
Post rounds and reps to responses.
CrossFit Jenks is so proud to have TWO of our athletes heading to California next month to compete in the 2016 CrossFit Games! Our fearless leader, Breck Berry, will be competing in the Master’s division (40-44) and returning Teen champ, Sydney Sullivan, is going to defend her title in a new age division (16-17). As a way to show our support to these athletes and their coach, Dennis Berry, we have put together our CFJ 2016 Games shirts with the help of Mr. Brian Blocker. These fun & comfy t-shirts and tanks are 25.00 a piece and ALL of the proceeds will go to the athletes and Coach Berry to help with the expense of their travels to The CrossFit Games.
**This is a pre-order ONLY and the last day to get your Team t-shirt or tank will be Sunday, June 26th. Click HERE to place your order now!
Strength: front squat
5@240; 3@255; 1@270; 4@255; 2@270; 1@275
*
WOD – rx+ (185#)
5 rounds + 2 hang cleans
*
35 GHDs, 35 butterfly sit-ups; 35 reverse row tucks; 3min plank hold
Poolside body weight WOD
Untimed
120 lunges
120 squats
120 sit ups
50 Russian twist
1 min high plank
1 min low plank
Strength – built to 155#
WOD – 7 rounds + 1 Power Clean with 145#
Some Core and development
WOD w/ 85#
7 rds
Front Squat
5@255, 3@275, 1@285, 4@275, 2@285, 1@305
WOD rx+ but all rowing and no dubs (left knee)
6 rounds even
Core work
Front Squats
5@140; 3@150; 1@160; 4@150; 2@160; 1@170
Wod w/ 115# = 8 + 15 Cal Row
Front Squats
5@245
3@265
1@285
4@265
2@285
1@300
WOD RX+=6 plus 15 cals
Front squats
5@120
3@125
1@140
4@125
2@140
1@150
WOD rx’d
7 rds+1 S2O
Little snag on the order form but it is up and running now, order away! 🙂
Front Squats: Built up to my 95% – 1@175
WOD:
8rds + 10cal
115#
Great Monday Sweatfest!
Front Squats:
Up to 80# (stayed a little light today)
Angel and Julie thanks for lifting with me! And Angel, congrats on your PR! Great form!
WOD w/65# and mogul jumps
short 2 reps S2O getting 4 rds
FS: 5@ 175, 3@ 185, 1@ 200, 4@ 185, 2@ 200, 1@ 208
WOD: RX’d 7rnds + 9cals
Core Work
WOD as rx’d+:
5 rounds
Front Squats
5@ 152
3@ 162
1@ 171
3@ 165 (failed 4th)
Ran out of time..
WOD as Rx’d
8 Rounds + 13 Dubs
Strength
(5)115-(3)125-(1)135-(4)125-(2)140-(1)145 PR
Wod w/75# and 22 Dubs
7 rds even
Core Development
Wod. RX+
6 rounds
Front squats
5@275
3@315
1@345
4@315
2@345
1@375
Wod rx+ (185#)
8 rounds + 3 cal
Front squat
5@115
4@125
1@135
4@125
2@135
1@145 (f)
Wod rxd
7 rounds + 15 du’s
WOD w/ 145# (did dubs round 2 then rowing the rest…didn’t want to stare at the rope) —
7 rounds + 1 cal
Rx’d 7 + 4 cals
Front squat up to 273# (pr)
Core development
Back is feeling much closer to 100%
Strength
5@125, 3@130, 1@137.5, 4@130, 2@145, 1@155(f) PR is 150
WOD as Rx’d with all rows
5 rounds + 1 PC
Strength up to 275#
Wod RX
6 rounds + 1 cal.
Traveled last week and regret last weeks eating and beverage choices!!
Front squat
5-3-1-4-2-1
195-205-215-210-225-245
WOD rx
8 rounds
Core development
FS to 245#
Wod MRx: 6 rds
Strength:
5@200
3@210
1@225
4@210
2@225
1@235
WOD RX: 5 rounds
Core development
Front squat
5@145, 3@155, 1@175, 4@165, 1@ 185 failed #2, 1@ 190 (pr by 5#)
Wod all round 2
6rds + 5 du
Front squats
5@185
3@200
1@212
4@200
2@212
1@225
WOD RX
6 rounds + 4 cal.
Core development
Front Squats
5@155 lbs
3@165 lbs
1@175 lbs
4@165 lbs
2@175 lbs
1@185 lbs
WOD Rxd+
8 rounds + 42 double unders
Everything unbroken until last set of dus; tripped on 23
FS (had to use belt)
5@125
3@130
1@140
4@130
1@160 (f) would be post baby/post injury PR. Max is 225 so will take a long time to work back up.
10min AMRAP w 85#
2 rds + 3S20 (2.5 rounds I guess)
Strength: Front Squat
5@185
3@205
1@210
4@205
2@210
1@240 (PR by 5#)
0@250
WOD w/155:
3 rds + 1 S2O
Evening: Front Squat
3@155
1@225
1@245 (PR by 5#)
0@250
0@250
HSPU Development
Core Development w/GHD’s
Front squat up to 215#
WOD
As Rx’d
10 rounds + 1 HSC
Core Development
FS
5@245
3@260
1@275
4@260
2@275
f@305
wod+
4 rds + 1 HSC
FS
275 x 5
315 x 3
335 x 1
315 x 4 f
335 x 2
WOD with 155#
5 rds + 15 cals
Evening: 1hr basketball
Front squat up to 245#
WOD As Rx’d (145#) – 11 rds + 2 HSC
Core Development