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.
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.
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.
Skills total
7 ring MU
38 ctb
20 kipping pullups
–
Wod mod with 8 cals on bike for DU, 55#, burpee ctb
13:11 total
Skills Work Total
C2b = 53
kip PU = 39
Burpee CTB
DU
55# KB
14:40 – 6:00 = 8:40
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
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
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!!
Skills Total
Ring MU: 7
CTB: 27
Wod mod with 8 cals on bike for DU, 55#, burpee ctb
14:25 – 6:00 = 8:25
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
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
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
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
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
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
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
Oops burpee not burped. Haha
WOD RX+ RingMU 4,4,3,3
17:39 – 6:00 = 11:39
Correction: 3 rounds with jumping burpees, not 4. Lord help me.
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!
skills
2 ring MU + 3 bar MU
15 ctb
15 pu
10 ctb
wod rx’d
12:58-6:00=6:58
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!
Skills
16 BMU
24 CTB (both hands ripped, done with skills)
WOD Rx (55# CTB) 13:00-6:00= 7:00
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
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)
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
15:51 – 6:00 = 9:51
Irish kbs with 25#
Wod rx+ : 16:58 -6:00= 10:58
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
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
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
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
Ring MUs 9
CTB 18
WOD RXd
18:31 – 6 = 12:31
Wod rx’d
Round 1: 1:30
Round 2: 1:36
Round 3: 2:06
Round 4: 2:37
Total: 13:49 – 6:00 = 7:49