Saturday 161015
7min AMRAP:
-2 Power Clean 135/95 MRX 95/65
-2 S20
-2 Hang Squat Clean
-2 S20
-1 Rope Climb 15′ RX+ 4 Ring Muscle-ups MRX 1 Rope Climb 10′
Rest 3min
**Pick up where you left off**
5min AMRAP:
-2 Power Clean 135/95 MRX 95/65
-2 S20
-2 Hang Squat Clean
-2 S20
-1 Rope Climb 15′ RX+ 4 Ring Muscle-ups MRX 1 Rope Climb 10′
Post rounds and reps to responses.
What: Royce and Cindi’s Halloween Bash!
When: Saturday, October 29th at 7:30pm
Who: All of you (adults only please)
“Come join us for a fun evening of food, drinks, and the fabulous photo booth courtesy of the Blockers! Please bring an appetizer and a donation for the bartenders. Adult beverages will be provided! Please come in costume and be ready for some fun!!! We will also have a DJ providing us with some fun dance music!”
CrossFit RTB – Springfield, MO
16 min team AMRAP (teams of 3)
Partner A rows
Partner B 45# sandbag front squat
Partner C 15 anchored abmat sit-ups
Switch when B and C finish reps
Score is total meters rowed
3245
Squat Clean & Jerk
Stayed light to work on jerk technique. Alternated Power Jerk and SJ at same weight.
2@85, 2@95, 2@105, 2@115, 2@125
WOD Rx’d
9 rounds even at buzzer (15:01)
Feels so good to be healthy again!!!
C&J up to 235
wod+
6 rds
Clean & Jerk:
Up to 205# (30# PR/10# Push Jerk PR)
WOD w/4 Bar MU’s:
5 rounds
Strength – 10X1 Clean and Jerk EMOM
Up to 185# – 20# PR at the gym if you don’t include Battle at the Ballpark(due to adrenaline).
WOD at 115#
1) 4 rounds + 4 reps
2) 3 rounds plus 4 reps
Total 7 rounds and 8 reps
Thanks to some of the Crossfit Koda athletes coming in and sweating with us. Good luck Jacob on the wedding.
Good job Mike on the 225# squat jerk!! BEAST MODE!!
C&J pr @255 failed 265 getting better with dropping under the weight
WOD as RX w/1 rope climb
11 rounds and 2 reps shy of 12 very fun workout felt good to not drop the bar and move fast
Have a good day everyone see you guys Monday 🙂
85, 95, 115, 120×2, 125×2, 130, 135(f), 135
WOD w/95# & 10′ rope – should’ve done 15′
Amrap 1: 5 rds even
Amrap 2: 4 rds even
Super fun one!!
Squat clean/push jerk
105-115-125-135-145-155-165 (most I’ve done in over 2 years, and no back pain!)
Awesome job Meredith!
WOD w 95# and 3 C2B plu instead of RC
1: 3 rds +2 PC/2S2O
2: ended w 6 rds +2PC/2S2O
Felt OK coming back from a cold, my first two weeks at work, and only my 3rd WOD in two weeks.
9.5 mile run
Squat clean & jerk
Up to 3×135# (stayed light, body hurts so good)
Wod as rxd
8 rds + 2 pc + 2 s2o
WOD rxd
6 + 2 HSC + 2 s2o
Squat Clean Jerk:
155-175-205-225-245-265-285-305-315(f clean)-315(f jerk)
WOD Rx:
11 rounds +1 PC
Didn’t get up in time for CF so I did Title Boxing class for 90 minutes!
Way to Represent Brecker Berry and CF Jenks!! You Rock Cuz and so does CF Jenks!
Great job to all that came in working form and technique and lifting big weights today.
Squat Clean Jerk:
95-115-1455-155-175-185-185-185-185-185-185 – That was it and probably too much.
WOD RXd = 7rds + 4reps
PS: Nicole you Rock too and great pic yesterday. I was just a slug and missed the WOD so did not post. To tell the truth I was scared after watching all of you crush it!
Squat Clean & Jerk = 10th @225#
WOD Rx = 8rds 2 PC
Garage
40-30-20-10
Cal, air assault
Sit-ups
10:09
Row 10k
44:36
Dampener @ 3 slows your roll
Clean & Jerk
135/155/185/205/225/245/265/275/295/305
WOD=8 rounds