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.
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.
Strength: Front Squat
Up to 225#
WOD as Rx’d:
2 rounds + 6 Strict HSPU’s
Worked up to a 245# front squat for 90%
Wod 3 rounds w/ modifications
4″ HSPU’s
single/single/double on jump rope x27
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
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
Front Squats up to 165#
WOD as Rx’d = 3 + 5 HSPU…..HSPU were terrible 🙁
Did all the core except the handstand hold
FS went light today
115-125-135-145-155
WOD with 85# and 1 ab mat
3 rounds + 9 HSPU
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!!
Front Squat to 275#
Wod: Bear Crawl, 155#, 55# DB Push Press
Almost 2 rds
FS up to #205
WOD RX’d (#105 FS, HSPU elevated on #45 plates)
4rnds+ 6 Front squats
Great job today nooners!!!!
Front Squat
6@275#
5@295#
4@315#
3@335#
1@355#
WOD Modified RX+185# FS, rest RX
3 rounds +6FS +9HSPU +8 dubs
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
Great pic Greg!!
Title boxing in OKC, 75 minutes
FS
Up to 235#
—
Wod.
100′ HS Walk buy in
Then Rx’d
4 rounds
—
Half of shoulder/core development
Front squats:
185/195/205/220/235
WOD:
100′-ish HS Walk
Then RX
3 Rds + 6 HSPU
Shld/core dvlp
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
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
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
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
WOD Modified
300′ bear crawl
20 air squats 20# vest
9 HSPU
54 DU
3 rounds + 20 dubs
Strength: 120, 128, 137, 145, 155
WOD
300′ Bear Crawl
105#FS
20# strict seated dumb bell presses
108 SU
2 rds + 78
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
DB and Karin, thank you so much for the kind words. Greatly appreciated and much respect to you both and CF Jenks.
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
FS up to 225#
WOD: 2 rounds + 6 FS
Front Squat up to 225#
WOD: 100′ handstand walk, 155#, 4 WC’s, 54 DU
3 rounds + 4 wall climbs
Shoulder & core development
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
Oh and practiced 100ft handstand walk.
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
FS
6@215
5@230
4@245
3@265
1@280
wod w/ bear crawl185#FS, Parellette HSPUs, triple unders
1 rd + 3 HSPUs