Wednesday 160907
12min AMRAP:
-12 Push Press 95/65 RX+ 115/80 MRX 75/55 OR 12 HSPU RX+ 6 Ring or Freestanding HSPU MRX 12 HSPU 2/4″ rise
-6 OH Lunges (alt/staionary) 95/65 RX+ 115/85 MRX 75/55
-12/10cal Row or 10/8cal Assault Bike
Post rounds and reps to responses.
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.
Strength – Strict Press – 115(1RM)
6 @ 75% = 85#
4 @ 80% = 95#
2 @ 85% = 105#
2 @ 90% = 115#
2 @ 85% = 125# obviously my math is off. Thanks for the push Dupler.
WOD with 95# PP and 45 plate OH lunges
4 rounds plus 18. Didn’t make it to the tower
Core development
30 abmat sit-ups
10 reverse rower tucks
Sorry last set of Strict Press @ 135#
S.P
6 @ 80#
4 @ 85#
2 @ 95#
2 @ 100#
2 @ 95#
WOD rx’d 5 rds + 12 PP
Looking GOOD Samantha Morgan!! I am about 99.9% sure that’s you 😉
Strength: Strict Press
6@120
4@130
2@135
1@145
2@135
WOD Rx+ w/Row:
3 rds + 5 Push Press
Strength – Strict Press
6 @ 75% = 115#
4 @ 80% = 125#
2 @ 85% = 135#
2 @ 90% = 145#
2 @ 85% = 135#
Wod rx’d 5 rds
Strict Press 65-70-75-80-75
WOD w/65#
12 PP
2 OH lunges
4 Back rack lunges
10 cal row
4 rds + 12 PP
core:
25 reverse rower tucks
75 sit ups
SP up to 165#
–
Wod
115#, walking lunges, assault bike version
6 rds + 6 pp
–
75 situps
Strict Press
80-85-90-95-90
WOD as Rx’d+ w/ 80# PP & OH Lunges and 10 cal row = 5 + 6 OH Lunges
Corework Completed
Strict press:
6@115; 4@135; 2@145; 2@150; 2@ 145
*
12 min AMRAP
12 PP (95)
6 OH lunges (95)
12 cal row
– 5 rounds + 6 OH lunges
Strict press
145-165-185-205-225-205
Wod rx (kinda screwed up) 95/assault bike
6 + 1 lunge
First 2 rounds only did 4 lunges made it up and back on track 3rd round
SP
75-80-85-90-85
WOD 55#
5r + 7pp
Strict press
6@65
4@75
2@80
2@85
2@80
Wod w 12 hspu, 6 front squats 80#, 8 cal bike
2 cal shy of 5 rounds
75 ghds & 25 row tucks
Goofed up on the Strength WOD:
First two sets were PP and the last 3 were SP – decided on the last set to try for a new PR.
6 @ 130 (PP)
4 @ 135 (PP)
2 @ 135 (Strict Press)
2 @ 135 (Strict Press)
1 @ 145 (Strict Press) – 5# PR 🙂
WOD:
Really want to get a HSPU so I’m going to really try and work on those so that is what I did today (thanks Nicole for your coaching).
*Mods: -6 HSPU’s using 3 abmats in place of the PP
-75# OH Lunges
-10cal on the assault bike (1st timer on that medieval torture device)
4rds + 1HSPU 🙂
Strict press
6@85
4@90
2@95
2@100
2@95
WOD rx+ w/80#,ring HSPU and free standing HSPU, also did air assault instead of row
3 rds+6 calories
First rd did 3 ring HSPU and 3 freestanding then went to 2/rd ring and 4/rd freestanding
SP to 130#
WOD w/6 HSPU, 75# OH Lunge, row
4 rds + 6 HSPU
Strict press up to 150# (f 175#)
Wod rx’d
5 rds + 12 pp
Strict press
Up to 2 @ 145#
—
Wod. Rx’d. (Push presses / rows)
6 rounds
Mile run to the gym
Strength: 55# 65# 70# 75# 70#
WOD: 4rds + 1rep Rx
Mile run/walk home
SP
6@105
4@110
2@120
2@125
2@120
WOD w 80# PP/OHL/8 cal bike
3 rds
Wod rx w/ assault bike
5 rds
WOD as Rx’d w/Assault Bike:
4 rds + 6 Push Press
Mod WOD: 12min AMRAP
4 rds of
12 strict bar dips
12 OH lunges w/ 45# bar
12 cal row
Strength: Handstand practice
WOD
As Rx’d (odd rd. = row; even rd. = assault bike)
5 rounds + 5 calories (row)
Core Dev.:
100 situps (military and regular mix; unbroken)
1 min. high plank
1 min. low plank
25 reverse rower tucks
Wod RXD
4 and 5 push press
Strict Press
6@125#
4@135#
2@145#
2@155#
2@145#
WOD
Rx+
with ring HSPU’s, 115# OH lunges and assault bike
Rounds=4+3 ring HSPU’s
SP
6@145
4@155
2@165
2@170
2@165
wod+ w/ ring HSPUs, 115# OH lunges, row
2 rds + 3 cal