September 6, 2016

Tuesday 160906

Sprint Training

For Time:
-6 Burpee C2B Pull-ups RX+ 6 Burpee MUs (Ring/Bar) MRX 6 Burpee Pull-Ups
-36 Double-unders
-18 KBS 55/35 RX+ 70/55 MRX 45/25

Rest 2 min

Repeat 3 more times for a total of 4rds

Post total time minus 4 minutes of rest.

DSC_0074

CrossFit Jenks is excited to announce that we will be hosting “Lift Up Autism” this 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.

33 thoughts on “September 6, 2016”

  1. Training
    2 min – max C2B – 11 C2B ( 6+5 attempts)
    2 min -rest
    2 min – max pull ups – 25 kipping
    2 min rest
    1 min – max C2B – 6 (3+3 attempts)
    1 min rest
    1 min – max pull ups – 11 kipping

    WOD with burpee pull ups and 45# KB
    RD 1 – 0:00 – 2:48 = 2:48
    RD 2 – 4:48 – 7:18 = 2:30
    RD 3 – 9:18 – 11:58 = 2:40
    RD 4 – 13:38 – 16:57 = 3:19

    Total 16:57

    Good job 5 am class.

  2. I had to modify due to bicep injury.

    During 2 minute rounds- 1 min. max cals on assault bike and 1 min. max pushups
    During 1 minute rounds- 30 sec. max cals on assault bike and 30 sec. max pushups

    WOD
    Double push up burpees and 18 single/single/doubles ~15 minutes

  3. Skills:
    2 min kipping PLU = 19
    2 min kipping PLU = 15
    1 min kipping PLU = 10
    1 min kipping PLU = 10 unbroken

    WOD w/burpee PLU & 35#KB
    1. 2:24
    2. 3:06
    3. 3:19
    4. 3:16

  4. Skills total

    Banded Bar MU = 8…..some with skinny red band, some with small white band, and a whole lot of misses! 🙂
    C2B = 38

    WOD as Rx’d w/ 45# KB = 12:15 – 6:00 = 6:15

    Great race Stephanie!!

  5. Skills:
    2 min max C2B: 12
    2 min max pull-ups: 22
    1 min max C2B: 5
    1 min max pull-ups: 15
    *
    WOD:
    6 burpee / pull-ups
    36 DU
    18 KBS – 55#
    *
    17:46 (-6 min)= 11:46

  6. Skills: worked on bar muscle ups. Got the bar to my sternum, getting closer!
    WOD: did hspu to 1 Mat instead of c2b burp
    0:00-1:33
    3:33-5:21
    7:21-9:09
    11:09-13:09
    – 6 min
    Total: 7:09

  7. 11 bar mu’s
    20c2b pullups
    8 bar mu’s
    2 ring mu’s

    WOD: round 1 with bar mu’s. After that all burpee chest to bars w/45lb KB

    14:10-6= 8:10

  8. Muscle Up Training – didn’t keep track of how many
    Ring: so close but losing false grip at the end
    Bar: had to fight for each one

    WOD as Rx’d w/45# KB
    16:18-6 = 10:18

  9. CTB 23 first round. Started to rip so I just worked on bar muscle ups and butterfly pull-ups

    WOD 35# KB with burpee CTB ripped on round 2 finished rounds 3 and 4 with 15 GHD’s

    1:54
    1:59
    2:10
    2:14

    14:17-6=8:17

  10. C2b pu
    2min 17
    2min 17
    1min 8
    1min 8
    Wod burped /c2b pull up w/ single single double / first 3rds then singles r4/ know 45lb
    19:39 – 6min rest 13:39

  11. Thought it was an AMRAP sooooo…..

    3 rounds with burpee C2B pull ups
    Then I ripped so I did
    4 more rounds w\ burpees touching the bar

    Stopped at 18:00 mins and realized that it was, in fact, NOT AN AMRAP. :p

  12. Practiced bar MU’s during entire strength
    10 for 10, I’ll take it!! (All singles)
    Wod
    6 burpee c2b, 8 cal assault bike, kbs w 45#
    1:54
    1:59
    1:55
    1:49
    Total 13:37-6= 7:37
    Fun class per usual nooners!

  13. Skills
    14 ring MU’s
    35 C2B pull ups
    7 MU’s
    17 C2B pull ups (where the ripping began!)
    WOD w/burpee ring MU’s and 35# KB
    19:12?-6:00=13:12
    That was a lot of MU’s for the day..hands and wrists r torn up!

  14. Skills
    13 ring MU’s
    20 C2B pull ups
    6 MU’s
    5 C2B pull ups (then started to rip)

    WOD w/burpee ring MU’s 4/3/2/1 by round and 55# KB
    13:36 – 6 = 7:36

  15. 4 ring mu (failed 2 before cap)
    20 unbroken pull-ups
    6 bar MU in 1 min
    18 pull-ups in 1 min

    WOD w/ 6 burpee c2b, 10 cal bike, 18 Irish kbs (Russian + American)

  16. Mile run to the gym

    Strength:
    35 ring rows
    12 banded negatives
    15 ring rows
    14 ring rows

    WOD:
    Burpee ring rows
    3rds of 18 DU attempts 1 rd 8cal assault bike
    18 25# kettle bell (should have done 35#)
    15:20 – 6min rest = 9:20

  17. 2M bar muscle ups – 7
    2M C2B – 17
    1M ring muscle ups – 3
    1M C2B – 8

    WOD:
    Rd1: 3 burp bar m/u, 36 dubs, 18 Kbs @ 55# (ripped)
    Rest of the rounds did burpee ring m/u
    Rope broke in rd 3, grabbed a sub

    Time: 15:15 – 6:00 = 9:15

  18. 2 Minute of Ring MU’s=17
    2 Minute rest
    2 Minute of C2B Pull-ups=40
    2 Minute rest
    1 Minute of Ring MU’s=2
    1 Minute rest
    1 Minute of C2B Pull-ups=21

    WOD
    As Rx’d
    Round 1=1:42
    Round 2=1:40
    Round 3=1:38
    Round 4=1:38

    Total time=12:38 minus 6 minutes of rest=6:38

  19. Training —

    2mim C2B = 24
    2mim C2B = 19
    1mim C2B = 11
    1min kipping pull-ups = 15

    WOD Rx* —
    1st rd – burpee C2B/dubs/55# (ripped)
    2nd-4th rds – Burpee strict pull-up/dubs/55#

    15:59 – 6:00 rest = 9:59

  20. Skills:

    10 ring MU’s
    24 C2B pull ups
    4 MU’s
    15 C2B pull ups (then started to rip)

    WOD C2B and 70# KB
    14:30 – 6 = 8:30

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