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.
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!
Looking strong and beautiful, Natalie!!
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
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)
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
FS- 105-115-125-135(2)
BS- 125-135-145-155 (2)
Wod rx’d w/ row, repeated BS rd.
16:16-6:00= 10:16
Exhale on exertion…
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!
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
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!!
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.
BS to 305#
FS to 275#
MRX 9:20
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
BS up to 305#
FS up to 265#
Wod RX
14:02 – 6:00 = 8:02
BS 6-5-3-2
225, 245, 275, 315
FS 6-5-3-2
185, 205, 225, 245
Wod RX
Rd 1= 2:56
Rd 2= 5:56-9:03
Rd 3= 12:03-15:28
Total minus 6mins 9:28
BS: 6@265-5@285-3@295-1@315
FS: 6@245-5@265-3@275-f@315
wod+
17:37
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!
Fs: 185/205/215/225
Bs: 205/225/-/245
WOD RX: 16:07
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!
FS/BS
105-115-125-135
Wod w/ rd 1 twice
14:43-6:00=8:43
CF Max Effort, Las Vegas
40 Bar Dips
WOD
1 Mile Assault Bike
500m Row
30 dumbell snatch, alternating
400m run
12:43