April 21, 2017

Friday 170421

ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.

We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.

2017 Qualifier Workout 3

21-15-9 reps for time of:

Shoulder-to-overheads
Chest-to-bar pull-ups
M 135 lb. F95lb.

OR

2017 Qualifier Workout 4

2 rounds for time:
10 Deadlifts
20 Deficit handstand push-ups
30 Front squats
M 315 lb. / 4.5-inch deficit / 95 lb. F 225 lb. / 3-inch deficit / 65 lb.

Post workout and time to responses.

DSC_1987

17 thoughts on “April 21, 2017”

  1. 1st: Online qualifier 2017 Workout 3 (S2O & C2B)
    21-15-9 as rx’d: 8:19
    *
    Rested until 10 minutes and then did:

    2nd: Online qualifier 2017 Workout 1 (chipper)
    Did as rx’d except didn’t do 40MUs (can’t do these yet- 2018 hopefully)
    Finished DB snatches/cal row/bar facing burpees @ 14:44

  2. Qualifier WOD #1..20 min cap
    100DB snatches w/35#
    80 cal row
    60 bar facing burpees
    40 MU’s
    Completed 14MU’s in about a min and a half at the end..wish i had a little more time to knock some out..overall felt like i paced that out pretty well for myself. Row was under 7 min (huge success for me!)

  3. 5 rds
    12 cal bike
    12 front squats w 35# bbell
    12 bamboo thrusters
    12 sit-ups
    15 ish

    Laughable, but I’ll take it

  4. Wod#4
    RX
    19:04

    Deficit HSPU Killed me!

    FYI I’d suggest some corrugated plastic yard signs from Staples for parking in case people don’t check online first.

    Off to Vegas for a week for work – will try to check out the box on the strip.

  5. 5 Squats 1@225-275-305-315-315
    ss w/
    5 front squats 1@205-225-255-255-265
    *
    21-15-9
    Jerk @135
    C2B
    – 6:48 really slow, felt super gassed today

  6. Qualifier WOD #1…20 min cap:

    100 DB snatches w/50#
    80 cal row
    60 bar facing burpees
    40 MU’s

    Completed 5 MU’s

    Wasn’t feeling it today, burpees were the pain train today.

Leave a Comment

Your email address will not be published. Required fields are marked *