April 27, 2017

Thursday 170427

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.

3 Sprint Rounds For Time:
– 5 Over Bar Burpees
-15 OH Lunges (alt/stationary) 95/65 RX+ 115/80 MRX 75/55
-250m Row or 0.5km A Bike
-15 Front Squats
Rest 3min
-15 Back Squats
-250m Row or 0.5km A Bike
-15 OH Lunges (alt/stationary)
-5 Over Bar Burpees
Rest 3min
**Athletes Choice, pick one of the 2 sprint Rounds to Repeat, Repeat that Sprint Rd

Post time to responses.

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We will be closed this Saturday, April 29th for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

20 thoughts on “April 27, 2017”

  1. Strength:
    Back squat: 6@225; 5@245; 3@275; 1@305
    Front squat: 6@205; 5@225; 3@245; 1@275
    *
    WOD as rx’d: released the 1st sprint rd twice
    16:15 (-6 min) = 10:15

  2. Strength
    Front Squats 6-5-3-2 @ 65-75-95-125
    Back Squats 6-5-3-2 @ 75-95-125-145

    WOD w/65#, front rack lunges sub for OH lunges
    1. 3:21
    2. 3:46
    3. 3:48 (repeated back squat round)

  3. Back Squat
    6@225
    5@265
    3@295
    1@335

    Front Squat
    6@185
    5@225
    3@265
    1@295

    WOD Rx’d w/ Back Squat Round Twice

    14:37-6 mins of rest=8:37

  4. Back Squat up to 365
    Front Squat up to 305

    WOD mRx

    13:07 – 6:00 = 7:07

    Went easy for Spartan this weekend, see everyone there!

  5. Front squats
    6@105
    5@125
    3@140
    1@150
    Back squats
    6@105
    5@125
    3@145
    2@155
    WOD rx’d w/front squat one repeated
    2:53
    2:53
    2:55
    14:41-6:00=8:41

  6. Front Squats:
    6 @ 135
    5 @ 155
    3 @ 185
    1 @ 195 (10# PR – heyyooo)

    Back Squats:
    6 @ 155
    5 @ 185
    3 @ 205
    1 @ 225

    WOD Mrx
    16:29 – 6:00 = 10:29

    holy Toledo those OH lunges ate my lunch…fun class!!

  7. WOD
    As Rx’d (w/ Assault bike | front squat repeated)

    2:50 – 5:50
    8:45 – 11:45

    14:45 – 6:00 = 8:45

    Tougher than anticipated.

  8. Front Squat: 6@185, 5@205, 3@215, 2@235
    Back Squat: 6@205, 5@215, 3@235, 2@255

    WOD MRx w/Front Squat repeated:
    2:49 + 3:24 + 3:12 = 9:25

  9. Squat clean to 140#
    120 ghds
    Wod w 55#
    2:40, 2:34, 2:25
    13:39 -6:00 = 7:39
    Repeated bs one, stayed light for spartan challenge!

  10. Front Squats
    6@205-5@225-3@240-1@255
    Back Squats
    6@255-5@275-3@295-1@315
    WOD rx-
    FS 2:28
    BS 8:09 (2:41)
    BS 13:50 (2:41)- 6:00 = 7:50
    Absolute quad killer!

  11. CF Max Effort, Las Vegas
    40 Bar Dips

    WOD
    1 Mile Assault Bike
    500m Row
    30 dumbell snatch, alternating
    400m run
    12:43

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