August 31, 2016

Wednesday 160831

14min AMRAP:
Buy-in 300ft Bear Crawl RX+ 100ft Handstand Walk
Then
-6 Front Squats 155/105lbs RX+ 185/125 MRX 115/75
-9 HSPU RX+ 9 Parallette HSPU MRX 2/4″ Rise
-54 Double-unders RX+ 15 Triple Unders MRX 27 DUs
**Fell free to intermix RX+ and RX if needed for practice etc..

Post rounds and reps to responses.

DSC_0963

Please join us this evening for a farewell happy hour for Amy and Bryan Craft at George’s @7pm. Stop by and wish them well before their move to Ft. Worth!

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.

29 thoughts on “August 31, 2016”

  1. Worked up to a 245# front squat for 90%

    Wod 3 rounds w/ modifications
    4″ HSPU’s
    single/single/double on jump rope x27

  2. Strength: Front squat
    6-5-4-3-1 @ 85-105-115-125-140

    WOD MRx = 3 rds + 3 HSPU

    Core:
    1 min hand stand hold
    1 min high plank
    1 min low plank (2 x 30 sec)
    50 x 4-count flutter kicks

  3. Front Squat
    6@230, 5@245, 4@260, 3@280, 1@300

    WOD with bear crawl, 155, regular hspu and 10 cal assault bike instead of DUs (knee)
    3 rounds + 2 FS

    Core work

  4. Greg you are so motivating in all aspects of life. So glad you are today’s pic and all you do and your unwavering commitment to CF Jenks.
    A lot going on in DBs world, so I had to do yesterday’s WOD and Today’s WOD together.
    Yesterday’s WOD today
    8 Turkish Get-ups (TGUs) @ 35lbs (4 each arm)
    10 Turkish Get-ups (TGUs) @ 53lbs (5 each arm)
    6 Turkish Get-ups (TGUs) @ 70lbs (3 each arm)
    WOD = 2 RFT of: 250m Row – 25 Russian KBS – 25 Mil Anchored ab-mat sit-ups – 0.5km A Bike – 20 HPC @ 95lbs – 20 hip extensions
    = 11:44
    – Rest 15min
    Today’s WOD today – banned from doing heavy/strength squats, so no strength. Just warmed up at 95lbs
    WOD = 14min AMRAP of: 300ft Bear Crawl – 6 front squats @ 95lbs – 9HSPU (mix of strict & kipping) – 54 Double-unders
    = 3rds & 12reps
    Pumped as when I validated this WOD it took me over 3min to do bear crawl, today I did in 2:58
    1min Handstand Hold – 1min high plank – 1min low plank – 50 4 count flutter kicks all complete
    Have a great day CF Jenks!!

  5. Front squats
    6@105
    5@115
    4@125
    3@135
    1@155
    WOD w/100′ handstand walk buy in, 105#, strict parallete HSPU’s, and DU’s
    2 rds+7 parallete HSPU’s

  6. Front Squats
    6@225
    5@245
    4@265
    3@275
    1@300

    WOD
    with 100′ Handstandwalk (unbroken)
    155# Front squats (unbroken)
    Strict HSPU’s
    DU’s (unbroken)
    Rounds=5+2 HSPU’s

  7. front squat
    6@110
    5@115
    4@130
    3@135
    1@145
    wod
    300ft bear crawl, 105# fs, hspu, 10 cal assault bike
    3 rounds + 1 fs
    happy to not have ankle pain on the squats!! just apprehensive on dubs so I subbed those for assault bike

  8. Front Squats
    6@245
    5@275
    4@295
    3@315
    1@325
    WOD
    with 300′ bear crawl
    155# Front squats
    Strict HSPU’s first round then push press after
    DU’s
    Rounds=2+42 DU’s

  9. Front Squat
    6@135#
    5@155#
    4@165#
    3@185#
    1@205#
    WOD 100′ handstand walk, 135#, HSPU, 54 DU
    2 rounds + 6 front squats

    Shoulder & core development

  10. Strength: 120, 128, 137, 145, 155

    WOD
    300′ Bear Crawl
    105#FS
    20# strict seated dumb bell presses
    108 SU

    2 rds + 78

  11. Front Squats
    6@140#
    5@145#
    4@155#
    3@165#
    1@175#

    WOD as Rx’d with handstand walk and strict HSPUs
    5 rounds even

  12. Went light to work on FS form
    6@120, 5@130, 4@140, 3@150

    WOD w 50′ HS walk, very broken
    105# and HSPU strict
    2 rds plus 2 fs
    Plank holds after

  13. Front Squat up to 225#

    WOD: 100′ handstand walk, 155#, 4 WC’s, 54 DU
    3 rounds + 4 wall climbs

    Shoulder & core development

  14. Front squats
    6@135
    5@145
    4@155
    3@165
    1@ w 195 (f)

    Wod (105#, weak hspu worth about mats, actually got du better!)
    3rds + 4 hspu

  15. Strength: practiced handstands for 15mins

    WOD:
    Handstand walk buy-in, about 80′ (3mins of handstand walk attempts)

    AMRAP of
    12 goblet squats to 20″ box w/ 25#
    9 strict ring dips
    15 cal bike

    3rds + 12 cals

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