Saturday 160827
“Metabolic Magic” by DB
5min AMRAP:
Buy-in
-400m RUN
Then
-11 KBS 24/16kgs RX+ 32/24 MRX 20/12
-7 Burpees
Rest 3min after 5min
5min AMRAP:
Buy-in
-400m RUN
Then
-11 WallBalls 20/14 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
-7 T2B
Rest 3min after 5min
5min AMRAP:
Buy-in
-400m RUN
Then
-11 KBS 24/16kgs RX+ 32/24 MRX 20/12
-7 Burpees
Rest 3min after 5min
5min AMRAP:
Buy-in
-400m RUN
Then
-11 WallBalls 20/14 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
-7 T2B
**Athletes Choice on order of the 4 AMRAPs
Post score for each AMRAP to responses.
CrossFit Jenks is excited to announce that we will be hosting “Lift Up Autism” Saturday, September 10th during our regular classes (8AM, 9AM & 10AM).
“Lift up Autism is a “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.”
We encourage you to join OUR TEAM this September, along side CrossFitters around the world, to show your support and help raise awareness.
*You do not have to donate to participate in this event.
Farewell Happy Hour for Amy and Bryan Craft Wednesday, 8/31 @ George’s 7pm. Stop by and wish them well before their move to Ft. Worth in a couple weeks!
Wods
1st- 14# WB & T2B
2rds+ 11WB’s- 47 reps
2nd- 35# KB, burp
1rd + 11 KB- 29 reps
3rd- 1rd + 7 WB’s- 25 reps
4th- 1rd + 7 KB’s – 25 reps
Total reps- 126
1) 3rnds + 2 burps
2) 2+ 5 wb’s
3) 3+ 5 burps
4) 2+ 2 wbs
Wod
With 500 m rows, 70#, 20# 10′
1- 3 rds
2- 3 rds + 3 wb
3- 2 rds + 9 kb
4- 3 rds
WOD RX
1- WB/TTB 4+9 =81
2- KB/Burp 3 = 54
3- KB/Burp 3 = 54
3- WB/TTB 3+3 = 57
Total = 246
WOD Mountain Lion RX
1- WB/TTB 2=36
2- KB/Burp 2=36
3- WB/TTB 1+2 =31
3- KB/Burp 1+3 = 32
Total = 135
WOD as rxd
3 rds/ea
Did kb/Burpees 2x then wb/TTB 2x
mod wod for ankle
1000m assualt bike buy in (that’s no joke!!! ouch)
wod 1
11 kbs
7 HSPU
–
wod 2
11 GHD
7 T2B
–
2+ 5 hspu (52 reps)
2 + 3 hspu (50 reps)
2 + 3 t2b (50 reps)
2 + 1 t2b (48 reps)
total 200 reps
haaaappy saturday!
WOD Rx — started with wall balls/T2B and alternated
#1 – 3 rounds + 6 wall balls
#2 – 2 rounds + 11 KB swings + 6 burpees
#3 – 2 rounds + 11 wall balls + 1 T2B
#4 – 2 rounds + 11 KB swings + 1 burpee
Happy Saturday!!!!
“Metabolic Magic” as Rx’d
1) KB/Burp- 3 Rounds + 7 KB
2) WB/TTB- 3 Rounds
3) KB/Burp- 3 Rounds
4) WB/TTB- 2 Rounds + 5 TTB
Great job, 10am! Fast runners!!
wod+ w/ 80#KBS
KB: 2 rds + 11 KBS
KB: 2 rds
WB: 2 rds + 11 WBS
WB: 2 rds + 3 WBS