Thursday 161027
2min AMRAP:
-250m Row or 0.6km Assault Bike
-10 Deadlifts BodyWeight
-Max over bar burpees
Rest 2min
2min AMRAP:
-250m Row or 0.6km Assault Bike
-10 Deadlifts BodyWeight
-Max over bar burpees
Rest 2min
For Time:
-500m Row or 1.3km Assault Bike
-40 Ab-Mat Anchored Sit-ups
-5 Barbell Burpee/Push-up to Deadlift
-30 Ab-Mat Anchored Sit-ups
-5 Barbell Burpee/Push-up to Deadlift
-20 Ab-Mat Anchored Sit-ups
-5 Barbell Burpee/Push-up to Deadlift
-250m Row or 0.6km Assault Bike
Post results to responses.
Strength – Deadlift EMOM 3 min
12@65% – 195
9@70% – 215
7@75% – 225
5@80% – 245
4@85% – 255
WOD as RX with rows
Round 1 = 7 Burpees
Round 2 = 6 Burpees
Round 3 = for time 9:36. That sucked.
Good job 5am
Let me just say, that sucked for me. I’m sure for some it’s a ride in the park …. downhill …. dodging cars … with no brakes …. and ending in the grass eating dirt.
Strength: Deadlift
12@185
9@205
7@215
5@235
4@255
WOD Rx w/175# and all Assault Bike:
1) 7 Burpees
2) 3 Burpees
3) 10:40
Deadlift: 12@295#; 9@315#; 7@340#; 5@365; 4@385
*
WODs as rx’d except used ideal body weight of 225# for dl (still at 250#). Rowed for all WODs
1st AMRAP: 12 over the bar burpees
2nd AMRAP: 10 over the bar burpees
3rd for time: 11 mins (abs is in a spasm)
F/53/152
Deadlifts
12@165
9@185
7@190
5@205
4@215
WOD Rx
1 = 8 burpee
2 = 3 burpee
3 = 10:27
DL up to BW, just to participate
–
Wod
15 burpees
16 burpees
8:34 with air assault
Great pic! Looking strong Dee!
Dee runnin’ em down as usual. Lookin good
Hey guys! I just wanted to pop in and say hi! We miss you all at CFJ. We’ve found a Crossfit home and it’s great. Miranda Oldroyd does their programming but she has nothing on DB and Breck!!! π It’s plenty for me right now after taking a two month break. Great pic Dee!
Dee is always training hard, yet smart, and to survive. Dee it is so awesome as a Coach to watch you grow and go everyday as a CF Jenks athlete. Keep it up!
–
– 47y/o, male, 173lbs, 5β6β
– Deads = 235 (12) – 285 (9) – 325 (7) – 385 (5) – 405 (4) I wonβt lie I am pretty pumped as the 405lbs felt light today.
– WOD 1 RXd at 175lbs = 15 reps/OBB
– WOD 2 RXd at 175lbs = 14 reps/OBB
– WOD 3 RXd at 175lbs = 6:58
Bring it CF Jenks!!
Impressive DB!!
Strength upto 265#
WOD’s Rx w/205# and Devil’s Bike (mistake)
1. 13
2. 10
3. 9:20
Strength up to 265
WOD RX @ BW 225
1. 20
2. 13
3. 8:20
If anyone beats Connors time on the 3rd WOD they are way to good at Crossfit. Incredible, guy is a total animal
Strength
Worked up to 4 x 320#
WOD RX @ BW of 215#
1. 12
2. 6 (was completely wiped out)
3. I know it was under 10:00 but can’t remember if it was 9:48 or 9:58
Fun class!
Strength
12@225#
9@245#
7@275#
5@295#
3@315#
WOD Rx w/ 185#
1 – 15 burpees
2 – 12 burpees
3 – 9:13
Deadlifts
12@135
9@140
7@150
5@165
4@185
WOD w/110#BW and assault bike
1=13 burpees
2=8 burpees
3= 8:08
Ring MU practice- made it through transition on last attempt. Thanks DB and Nicole for getting me there!
WOD as Rx’d (135#)
14
8
9:18
Deadlift
12@245#
9@315#
7@335#
5@365#
4@406#
WOD
As Rx’d
With 175# and rowing
1. 26 burpees
2. 20 burpees
3. 7:32
deadlifts with nicole π
ring mu progression – allie you are SO close!
wod as rxd
with 130# and rowing
1. 15 burpees
2. 15 burpees
3. 7:03
amy, we miss you!! glad you found a new home
M/34/6’4″/215#
Deadlift: keeping it real moderate
12 @ 215#
9@ 225#
7 @ 245#
5 @ 260#
4 @ 315#
Wods w/ 185#
1 – 14 run
2 – 6 row
3 – 9:28 all runs
Came back in and did Monday’s WOD since I missed it. Walking Dead 5 K killed me.
Strength – Front Squats
10@65% – 155
9@70% – 165
7@75% – 175
5@80% – 185
4@85% – 195
WOD with as Rx (I should have done 75#)
21 thrusters
21 T2B
21 20# wall balls
21 Kipping Pull up
Called it quits. I think that was good enough. I want to come back in the morning.
Deadlifts w/ Justin went off his percentage so not exactly sure about the set of 5 what weight it was at good job on those deadlifts Justin good lifting with you
12@290
9@315
7@335
5@360
4@375
WOD as RX
1-22 run
2-9 bike
3- 9:34 w/ runs
Did extra on the last run thought it was a 400 so took a little longer but made it even better of a workout lol
Deadlift:
Up to 4@320#
WOD
As Rxβd
With 190# and rowing:
1. 21 burpees
2. 17 burpees
3. 6:20
Thanks Max. It was all out effort for sure!
Strength
12 205
9 225
7 245
5 260
4 315
Wod 205
1. 18
2. 12
3. 8:42
Deadlifts
12@ 195
9@ 215
7@ 230
5@ 245
4@ 260
Wod with 155# and rowing
9:06
Great job Georgie. So fast!
Great job Allie on that mu work.
Oh
Wod 1 : 10 burpees
Wod 2 : 5 burpees