May 1, 2017

Monday 170501

For Time:
-20 Power Cleans 115/65 RX+ 135/85 MRX 95/55
-400m Double Plate Carry 35s/15s RX+ 45s/25s MRX 25s/10s (remove from bar)
-15 Power Cleans (reload bar)
-400m Run
-10 Power Cleans
-200m Double Plate Carry (remove from bar)
-5 Power Cleans (reload bar)
-200m Run
*The bar is loaded with plates to be carried*

Post time to responses.

Dana & Cindi (Spartan Challenge)

Photo credit:  Angelfishie

28 thoughts on “May 1, 2017”

  1. BS 4×6 @ 80%, 155#
    Wod Rx’d 11:20
    Stationary lunges (40 & 20) w/ 2 15# plates stacked weight OH sub’d for runs.

  2. Back Squats–Participated
    5@265#
    3 sets of 5@275#

    WOD as Rx’d w/ 40/20 lunges w/ 35lbs Plates=11:00

  3. Back Squats
    6 Sets of 6 @ 225#

    WOD
    For Time:
    -20 Power Cleans @ 135#
    -40 OH Plate Stationary Lunges with two 45# plates (90# total)
    -15 Power Cleans
    -1km Bike
    -10 Power Cleans
    -20 OH Plate Stationary Lunges with two 45# plates (90# total)
    -5 Power Cleans
    -0.5km Bike

    Time: 11:15

  4. Back Squats
    6 sets of 5
    185# (~78% of my 1RM)

    WOD as Rx (don’t get to say that often 🙂 )

    16:26

    great job noon class!

  5. Back Squats
    6 sets of 5
    185#

    WOD as Rx
    14:05

    Thanks for the new running track, still think it was a bit long! Had a major side ache today, could barely pickup 115. Great work Laura! smoked that wod!

  6. Some smoking fast CFJ CFers showing the world not to mess with them or they will mess you up!!
    A: Back Squats w/safety squat bar 6 sets 6 reps at 165lbs
    B: WOD = 95lbs for cleans and 2 x 1.5pd KB Farmers carry = 15:57
    C: Core Development complete

  7. Back squats
    3×4 @ 255#
    3×6 @ 255#

    Wod as rx’d
    15:03
    TOUGH one, but super fun

    Some core, but back wasn’t feeling perky

  8. Back squats: 8@225; then 6 sets of 4 @ 275#
    *
    WOD as rx’d (115# & 35 # plate carry)
    13:00
    *
    Core development
    2sets of 10 GHD sit-ups w/ 20 sec hold between
    *
    1 min cumulated L-sit
    *
    2 sets of GHD ext
    *
    1 min high plank

  9. Back squats
    6×6 @325 all sets completed
    Those back squats got really spicy on those last two sets
    Wod as RX+
    15:53
    Good job everyone it was a fun one today!!!!

  10. Had to skip back squats in order to get WOD in before heading into work
    WOD rx’d+ w/stationary lunges and running
    11:41
    Wasn’t paying attention after first set of stationary lunges and started running so got a good 50-100m extra in before I loaded bar back up and did the 15 power cleans!
    50 GHDs

  11. Back squats
    6 sets of 4 w/80#(80% would have been 100#)

    WOD w/55# PC and 15# weights for carry

    16:31

    This was one of my favorite WODS!!!

    Fun 6:30 class

  12. Samantha Morgan

    BS 6×4@155#
    WOD w/85#
    400m & 100m carry
    Fun one, but should have gone with lunges 🙁
    19:11

  13. Back squats
    6×6 205#
    WOD rxd 115# and 35# plate carry (first RX workout @ Crossfit Jenks)
    19:00ish (too tired to look) Cap @ 18 min

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