Friday 160916
10 Rounds for time:
-200m Run
-5 Bar Facing Burpees MRX 3 Bar Facing Burpees
-5 Power Cleans 145/100 RX+ 165/115 MRX 105/70 or 5 Sand Bag Cleans 80/50lbs or 5 D-Ball over Shoulder 150/100/80/60lbs
Rest 1min after each round
Post total time minus 9 minutes of rest to responses.
Amazing pic Zane! This could be the cover of a super hero comic book!!! (but Breck might have to blur the Crossfit Jenks sign! ha ha)
Power Clean up to 175# triplet
WOD: 27:03 – 9:00 = 18:03
With PC(145#) on odd rounds
With dball(100#) on even rounds
Strength – Power Cleans
3X3X3X3
135-155-165-175(F)
WOD with 135# power cleans
0-1:45 = 1:45
2:45-4:55 = 2:00
5:45-7:55 = 2:10
8:55-10:49 = 1:54
11:49-13:54 = 2:05
14:54-17:10 = 2:16
18:10-20:10 = 2:00
21:10-23:19 = 2:09
24:19-26:29 = 2:10
27:29-29:41 = 2:12
Did one extra round to help a fellow athlete finish strong!!!
Dang Shannon and Dupler, good job, I could not keep up. One of these days, I’ll be passing you. Lol.
WOD
29:41 – 9min = 20:41
Strength: 4 sets of 3 TnG power clean
135/185/205/225(f 3rd rep)
*
WOD
Did 10 RFT
200 meter “sprints” + 5 bar facing burpees
Even – 5 D-ball over the shoulder (150#)
Odd – power clean (145#)
*
Finished @ 35:38 (-9 minutes of rest) = 26:38
Strength: 3 TnG Power Cleans
155-155-165-175
WOD as Rx’d:
1: 1:10
2: 1:41
3: 1:58
4: 2:06
5: 2:12
6: 2:11
7: 2:05
8: 2:01
9: 2:01
10: 1:48
Total: 19:13
Touch & Go 3-rep power cleans
85-95-105-115
WOD as Rx’d
w/100# Power Cleans
1. 2:09
2. 2:17
3. 2:31
4. 2:35
5. 2:46
6. 2:31
7. 2:45
8. 2:48
9. 2:39
10. 2:37
Total: 34:38 – 9:00 = 25:38
Thanks Paul.
TGIF Kids!!! 🙂
TNG power cleans 3 reps
85-115-125-135
–
wod as rxd
w/ 80 lb D ball (SO fun)
27:56 – 9:00 = 18: 56
great picture zane aka tarzan !
3 Power Cleans @ 85-115-135-145
WOD as Rx’d w/ sandbag (added another bladder to make the bag #65 starting in round #4)
= 25:10 – 9 = 16:10
Drop in from Memphis, TN
TNG PC 3-3-3-3
135-185-205-225
10 RFT
RX+ PC @165
27:10 – 9 = 19:10 total time
Also left my yeti cup there. Please don’t toss it lol.
Actually time was 18:10 I’m bad at math.
3 power cleans 135 to 165
WOD with .5 bike instead of the run and 135lb
0-1:52
2:52-4:42
5:42-7:22
8:22-10:03
11:03-13:14
14:14-16:22
17:22-19:37
20:37-22:54
23:54-25:10
26:10-28:23
28:23-9:00 =19:23
In-Zane is always throwing down in the CF Jenks box!!
Power Clean 3RM TnG = 115 – 145 – 165 – 155
WOD = 10 RFT
-0.5km A Bike
-5 Bar Facing Burpees
-Odd Rds – 5 Power Clean 145#
-Even Rds– 5 D-Ball Over the Shoulder (100#)
**1 minute rest after each round**
1: 2:01 – 2: 1:48 – 3: 1:53 – 4: 1:56 – 5: 1:50 – 6: 1:42 – 7: 1:40 – 8: 1:38 – 9: 1:46 – 10: 1:36
Total Time = 26:50
Rest Time = 09:00
Work Time = 17:50
Power clean 3 tng
185-225-255-275 no misses
Wod rx 145#PC
23:34 -9:00 = 14:34
3RM TnG power clean
105,115,125,135
Wod with 100# dball over the shoulder
35:39-9:00= 26:39
Great job Jess!!
TnG power cleans
105-115-125-135
WOD w/80# D ball
31:45-9:00=23:45
Great job Meredith! U rocked that 100# D-Ball!
Strength:
135/155/165/175
WOD as RX: 27:51
Strength to 95
9 rounds with alternating row/run and sandbag cleans with 2 bladders
29:22
Strength:
3@105/3@115/3@120/2@125/2@130
WOD rx’d: 28:23-9:00= 19:23
Strength: all w/ 145#, felt pretty good! Definitely improving.
Wod w/ 105# pc, everything else as rx
1:26
2:26 – 3:51 = 1:25
4:51 – 6:16 = 1:25
7:16 – 8:48 = 1:32
9:48 – 11:23 = 1:35
12:23 – 14:02 = 1:39
15:02 – 16:38 = 1:36
17:38 – 19:12 = 1:34
20:12 – 21:53 = 1:41
22:53 – 24:21 = 1:28
Total time: 15:21
Handstand work after, thanks for the tips Jessica! Got about a 10 second handstand hold and maybe a 8′ walk!
PC triples
Up to 215#
—
Wod. Rx’d w/145# PC
22:53 – 9 = 13:53
Touch & Go 3-rep power cleans
85#, 105#, 125#, 135#
WOD as Rx’d
w/100# Power Cleans
1. 1:26
2. 1:21
3. 1:23
4. 1:21
5. 1:22
6. 1:24
7. 1:31
8. 1:28
9. 1:30
10. 1:30
Total: 23:16 – 9:00 = 14:16
Fun and exhausting all in one!
TGIF!!
Power Clean Triplets
135/155/165/175
Wod rx 22:44-9
13:44
Good push JC
TNG fin @ 245# failed last one
Wod rx’d w/100lb gum ball: don’t remember time but fin.
Power Clean: last 3 w/80#
WOD w/60#
Finished at 32:21 (on the 9th rd, I skipped the minute rest so I could finish before time cap)
32:21 – 8:00 = 24:21
Great class Jessica!!
Paul, way to go!!!! And Meredith and Jessica are CRAZY!!!
Power clean triplets —
165-175-185-195
WOD Rx –
23:06 – 9:00 = 14:06
Nice job Purdy!
WOD Rx w/ 145# PC
3 TNG Power Cleans
135-145-155-165
WOD w/ 135 power cleans
26:09 – 9:00 = 17:09
Power Clean up to 175# triplet
WOD: 24:50 – 9:00 = 15:50
With PC (145#) on even rounds
With dball(100#) on odd rounds
~5:00pm
10 rounds:
250m row
5 Burpees
5 KB Swings (55#)
I guess I didn’t pay attention and MRX was only 3 bar facing burpees ea rd…well I did 5 ea rd (I like burpees)…I guess that makes up for only using 60# on HPC!!! ha
PC to 175#
WOD w/135
23:58 – 9:00 rest = 14:58
I used 65# not 60# on Power Cleans..every pound counts!
PC up to 205 (f 3rd rep)
WOD rx’d
24:37-9:00= 15:37