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.
Squat Snatch:
3@95
3@115
2@135
2@155
1@175
1@185
•
wod as rx’d:
through round of 6
WOD w/ bar MU
4 rds + 5 snatches
Squat Snatch
3@65-75
2@85-95
1@100-100
WOD as rx’d = 4 + 5 snatches….mostly singles on MU 🙁
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
Bench Press
3@185
3@205
2@215
2@225
1@235
1@235
WOD Rx (w/ 195# in place of squat snatch)
4 rounds + 5 MU
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.
You’re welcome, Hank! (ha!)
Miss having you around dude, glad you got to come back and visit!
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
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
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!!
Woah 2 weeks off hurt.
Strength-
65-75-80-85-90-95
WOD- 75# and burp c2b
4 rounds + 2 snatches
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
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
Strength: 3-3-2-2-1-1 @ 135-145-155-165-175-185#
WOD RX with 155# = 6 snatches into 6th round
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
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
Wod. Rx’d.
5 rounds thru + 6 sq snatches + 4 MU’s
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
WOD
Started @ 115# first 2 rounds
95# from there on out
4 Rds + 5 snatches + 3 MU
WOD w/Bar MU’s:
3 rds
Wod rx 115
4 + 5 squat snatches
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
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!
Forgot: 2 rds with ring MU and then the rest with bar MU
SS up to 185
wod w/ 155
4 rds + 3 SS
Squat Snatch
95
115
125
145
155
WOD: 4rds +1 snatch w/ 95# and C2B Burpees
Snatch
95-115-135-145-155
WOD rx’d with BPU – 5 rounds + 6 snatches
snatches unbroken
1-10
2-9
3-8
4-7
5-6
6-5
7-4
8-3
9-2
10-1
First set: Burpees + Squats
Second set: Sit-ups + Push-ups
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
Squat snatch to 175#
WOD rx
5 rounds + 3 squat snatch
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
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!)
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