Monday 160627
“Chest Pump” by DB
12-10-8-6-4-2 rep rounds of:
Power Clean 135/95 MRX 95/65
Ring Dips MRX Bar Dips
S2O 135/95 MRX 95/65
Push-Ups
Post time to responses.
Compare to March 30, 2015.
Monday 160627
“Chest Pump” by DB
12-10-8-6-4-2 rep rounds of:
Power Clean 135/95 MRX 95/65
Ring Dips MRX Bar Dips
S2O 135/95 MRX 95/65
Push-Ups
Post time to responses.
Compare to March 30, 2015.
Repeat
http://crossfitjenks.com/2015/03/30/march-30-2015/
16 min AMARP
25 back extensions buy-in
15 push ups
15 ab mat sit-ups
5 bench (135#)
every round increase bench by 5 reps (15,15,10, 15,15,15, 15,15,20)
4 rounds + 7 pushups
core work and back extensions
Strength: up to 205#, then had to poop. Sorry for the details. #YOPO
WOD MRX w/ ring dips
17:56
Strength: Trusters
1 ea @ 75-85-95-100-105-110
WOD w/65# & parallette dips = 12:17
Core work: 200m OH DB walk with 10# DB’s
Thrusters: 75-85-95-105-115-130 PR
WOD 80#, bar dips
16:07
Core & shoulder training
12 evil wheels (all I could handle)
25 KB press 10# ea.
200 m double KB OH walk 20# ea.
Thrusters
105-115-125-135-145-155(tried to go for PR and failed..should have just done 150!)
WOD rx’d
12:25
15 evil wheels
Kettle bell presses w/10#..didn’t expect those to be so hard. Picked up 25# and quickly dropped to 10#..hard to get it stabilized on my weaker arm!
Overhead dumbbell 200m carry w/25#
Thruster up to 145# (squat cleaned from the ground)
WOD as Rx’d = 13:00….holy shoulders!!!
Thrusters: 6 sets of 1, did a 7th
1@155; 1@175; 1@185; 1@205; 1@225 (pr); 1@235 (pr)
*
WOD: did parallel bar dips for comparison reasons. Not strict standards on dips and push-ups half way through but probably was the the same way as last year.
13:30 (pr)
Oh yeah, 30# PR for thrusters. Core + shoulder work after.
Who’s planning on running fast in the 400 tomorrow and what class are you going to go to?
Strength
105-115-120-125-135(f)-135(pr)
WOD with 85#, white band to get my shoulder to bar dips, and knee pu.
16:01
Thruster up to 125# (failed 130# on lock out)
Wod as rxd
17:22
100ghds
(Better than last year as I scaled weight and ring reps)
Thruster
105-115-125-135 (20# PR)- 145 fx2
Wod w/ 85# and bar dips
15:24
Thruster
185-225-245-265-285-305(f)
WOD Rx:
11:03 (PR by 1:55)
Thruster – worked up to 175# – *failed at 185# (would have been a PR)
WOD
12:19
115#
dips using the ground parallette bars
Wod w/95#
11:00
Thrusters: 205#, 215F
Wod with 135#, paralette dips after 1st rd.
21:39
Blocker I heard Usain Bolt is dropping in at 5:00am tomorrow. Good luck
Thruster to 215# 220# (f)
WOD rx ring dips
14:13
Thrusters
Up to 215#
—
Wod. Rx’d.
12:47 (pr)
Thruster @175(pr)
•
WOD as rx’d: 15:03
Ha!
Strength up to 100#(PR..I think) 105#(f)
Wod MRx
15:00
Core/strength work
Thruster: 135, 145, 155, 165, 170, 180(PR)
WOD @85
12:59
Wod with 135#, bar dips
10:34
Thruster to 205#
WOD rx ring dips
15:27
Thruster
115-135-155-165-170(failed close to the top of the press)
Excited to be getting back up to pre-baby numbers!!
WOD w paralettes and 95#
Finished round of 8 at 20:00
Push-ups are still very very slow.
Thruster
135-145-155-165-175 failed
WOD Rx: got thru 6 S2O in time cap
Thruster
85-95-105-115-125-135
WOD as Rx’d
16:37 (PR by 2 min)
39/5’7″/169
7:30am
60 Barbell thrusters for time=1:44
Thruster (from rack)
135/185/205/225/235/245(failed)
WOD
As Rx’d
Everything unbroken
Time: 9:34
1:30pm
10 Calorie Assault Bike
6 Burpees
Time: 0:25
Rest 1 min
15 Calorie Assault Bike
8 Burpees
Time: 0:35
Rest 2 min
20 Calorie Assault Bike
10 Burpees
Time: 0:43
Rest 3 min
15 Calorie Assault Bike
8 Burpees
Time: 0:36
Rest 2 min
10 Calorie Assault Bike
6 Burpees
Time: 0:27
Total time: 10:46-8:00 of rest=2:46
Thrusters
135, 145, 165, 185 (f), 185, 195 (failed – did a front squat)
WOD with 115#
15:40 (PR by 1:07)
Strength
Single thrusters
95-115-125-135-140-145(PR)
Wod modified! 85#, paralette dips, push ups from knees 🙁
13:50
200m walk with 20# kb
No strength.
Wod with 50# dumbbells
16:22
WOD w/ 135#, paralette dips (2x reps)
12:57
Core/strength work:
200m walk w/ 55# KB’s
20 Evil wheels
Left shoulder not feeling great, neither is lower back.
Up to 110# on strength. Need a do-over when I’m feeling 100%.
WOD w/65#, Parallette dips, pu on knees 13:23ish
**didnt do all strength sets
In Dallas this week.
Strength: Bench Press
4@185, 3@195, 1@205, 4@195, 2@200, 1@215
WOD: Annie w/Ab-mat unanchored
11:30
Thrusters: 185-205-215-225-235-245(f) w/jerks
WOD as Rx’d = 9:09
Core Dev Completed
Thruster
up to 245-255f
wod
14:18
Thruster (from rack)
155/185/205/225/235/245
WOD as Rx’d = 15:56
Thruster
135-145-155-165(f)-165(f)-160
WOD as Rx’d
12:05
Thruster
145-165-185-195. 205f x2
Wod w 115#
17:27
Ring dips got pretty ugly starting in the rd of 6
Strength
1-135 1-185
1-155 1-205
1-175 1-225(failed)
WOD – 16:58