June 15, 2016

Wednesday 160615

12min Ascending AMRAP:

1 Squat Snatch 115/75 RX+ 155/105 MRX 85/55
1 Muscle-Up (rings) RX+ 1 Strict MU MRX 1 Burpee C2B Pull-up
10 Doubles
2 Squat Snatch
2 Muscle-Up (rings) RX+2 Strict MU MRX 2 Burpee C2B Pull-up
20 Doubles
3 Squat Snatch
3 Muscle-Up (rings) RX+ 3 Strict MU MRX 3 Burpee C2B Pull-up
30 Doubles
** continue pattern = 4-4-40; 5-5-50….

Post rounds and reps to responses.

DSC_0295

33 thoughts on “June 15, 2016”

  1. Squat Snatch
    3@95
    3@115
    2@135
    2@155
    1@165
    1@185 (ended up powering, tried again and failed)

    WOD Rx
    Completed 4 MU and 18 DU on round of 4s, MU were not clicking at 6am thats for sure

  2. Oh and as I am sure as most of you know, there is no place like this box! We are very blessed to have awesome trainers and great programming here in Jenks. Being back here working out definitely makes me miss this box and the CFJ community. Seriously, thank you for all that y’all have done and do.

  3. Tears, Henry! Seriously. We miss having you around. Hope you guys are settling in to your new digs 🙂

    Squat Snatch (technique work)
    3’s@ 65
    2’s@ 85
    1’s@ 95

    WOD w/ 85lbs and Ring MU’s
    3 Rounds

  4. Squat Snatch
    3@ 85#
    3@ 95#
    2@ 105#
    2@ 115#
    1@ 125#
    1@ 135# (failed)

    WOD w/105# and ring MUs
    4 rounds + 5 squat snatches

  5. Ditto Hank! As much as I travel and as many other boxes I see…we are very lucky to have CFJ
    Strength = participated
    Wod w/ Bar MU (BMU unbroken)
    5rds + 1 Squat Snatch
    Impressive today Jessica!!

  6. yay, i think we all love CFJ 🙂 totally agree with you hanky pants!

    squat snatch
    3@65# and 75#
    2@ 85# and 90#
    1 @ 95# and 100#

    wod w 75#, burpee c2b, doubles (all unbroken)
    5 rounds + 5 squat snatches

  7. Squat snatch
    3@85
    3@95
    2@105
    2@115
    1@125
    1@135 (f) ugh
    WOD rx’d + w/105# and strict MU’s
    2 strict MU’s into rd of 6’s

  8. TnG Squat Snatch
    3@95-3@115-2@135-2@155-1@185-1@195(f)
    185 is PR, nearly had 195.
    Rx – 5 + 4 MU
    MU singles w/ false grip

  9. Strength: tng squat snatch
    3@115; 3@115; 2@135; 2@135; 1@155;1@175
    *
    WOD rx on ascending rep scheme
    Did squat snatch w/ 115; burpee C2B; DU
    6 rds

  10. Strength- squat snatch
    3@65, 3@70, 2@80, 2@85, 1@90, 1@95

    Wod with 75 and burpee c2b
    5 rds + 6 Sq. Snatches

  11. SS/ back rehab with the lovely Samantha
    3@65
    3@70
    2@75
    2@85
    1@95
    1@100
    I think

    MOD WOD w 65# SS and regular burpee pullups
    2 burpee PLU into round of 4

  12. Squat Snatch
    115#x3
    115#x3
    135#x2
    135#x2
    Fail 185#
    Fail 185#
    185#

    WOD w/ 115# and 2 ring mu’s for the first 2, then bar mu’s the rest of the way

    Completed round of 4’s + 4 snatches (although the last snatch was questionable, but Breck wasn’t looking)

    Dead this week!

  13. We miss you Henry! It’s people like you that make CFJ the great community that it is.

    7:30am
    Squat Snatch
    Sets of 3 and 2 were touch and go
    3@135#
    3@155#
    2@175#
    2@185#
    Failed@205#
    Failed@195#

    WOD
    With 155# squat snatch and ring MU’s
    Rounds=6+6 Squat snatches into the 7’s

    1:30pm
    Jenks Track and Field
    100 meter jog to 100 meter jog backwards
    100 meter jog to 100 meter job backwards
    400 meter run at 85%=1:18
    Rest 3 minutes
    Flying 100’s= Jog 100 meter at 50% to 100 meter sprint x 4 (rest is the 50% 100 meters)
    Total time=3:16
    Rest 3 minutes
    200 meter farmers walk 2×70# KB’s to 200 meter sprint=3:03
    Rest 3 minutes
    200 meter sprit to 200 meter farmers walk=2:52
    Rest 3 minutes
    200 meter farmer walk to 200 meter sprint=3:07
    Rested as needed
    5 Zigzag sprints on field with 1 minute rest b/w each
    1st=0:18
    2nd=0:17
    3rd=0:16
    4th=0:16
    5th=0:16

  14. Snatch
    3@85 lbs
    3@95 lbs
    2@105 lbs
    2@115 lbs
    1@125 lbs
    1@135 lbs

    WOD w/105 lbs and ring muscle ups
    5 rounds + 6 squat snatch

  15. Sorry I missed seeing you Henry!!

    Strength:
    up to 50#

    WOD w/only 35# and mogul jumps and burpees and pull ups from bench

    5 rds

    (After the WOD, I went thru drive thru at McDonalds to get a water and the girl said,
    “Oh, you have been swimming!!” Ha ha….I would have rather been swimming..it
    was so hot!)

  16. Strength: 95-95-115-115-135-135 (worked touch and go)

    WOD w/ 115# and Burpee C2B
    4 rounds + 5 squat snatch + 2 Burpee C2B

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