Wednesday 170607
3 RFT:
-15 Over Box Jumps 24/20″ MRX 20/18″
– 9 S2O 115/75 RX+ 135/95 MRX 95/65
– 6 Bar MUs MRX 6 Burpee C2B Pull-Ups
Post time to responses.
We have had many of you reach out for information regarding the rezoning meeting for the future home of CrossFit Jenks and we are so grateful! If you would like to come show your support by attending the meeting, you are more than welcome, but please don’t feel obligated.Â
*The Planning Commission meeting is this Thursday the 8th at 7:00 p.m in the Council Chambers at Jenks City Hall.Â
Strict Press 6 sets of 4 or 5 @ 85%
4 @ 85# (78%)
WOD rx’d w/ step-ups
7:26
20 Hollow rocks
20 V-ups
Strength:
1×5@115#
4×5@125#
1×4@125#
WOD w/burpee C2B:
6:21
Strength: Shoulder Press @135# (82%)
5-5-5-5-5-5
WOD Rx:
7:04 (1:00 + 3:00 + 3:04)
Strict Press 4 x 4 @ 55, 2 x 4 @ 65
WOD w/step-ups, 65# & burpee PLU
8:29
Core:
20 hollow rocks
10 v ups
20 hollow rocks
10 v ups
200m bottoms up kettle bell carry (9 lb baby kbs)
20 back ext w/2 sec hold
Strict Press
6 Sets of 5@145#
WOD
Rx+
Everything unbroken
Went with the no touch on top complete box jump over every rep (24″ height, 30″ length)
Time: 4:18
Strict press
6 sets of 5 @85#
Wod w/20in step ups, 75#, burpee ring rows
11:23
Strict Press
6 sets of 4@200#
WOD w/ 135# and Burpee C2B Pull Ups
6:14
Strength:
6×4@145
Wod Rx+:
4:16
WOD b/n classes with the Berry Sisters! 🙂
Strict Press
4 sets of 5 @65lbs (taking it easy on the shoulder)
WOD w/ Burpee reg pu
6:20
Berlyn:
20 in box
10lb S2O
burpee ring rows
7:20
Harper Madison:
18 in box
10lb S2O
burpees + 1 legit Pull-up ! 🙂
Strict Press
6×4@95#
WOD rx’d
4:01
Should have used 95#..
Core and shoulder development completed
Bottoms up kettle bell carry w/13#KB’s
Strict press
6×5 @ 135#
Wod rx’d
6:26
Bar mu unbroken first round, 3-3 after
Strength: 6 sets of 5 at 115#
Wod RX+ 11:05
Strict Press:
1st set: 4 @ 105#
sets 2 – 6: 4 @ 115#
WOD
lot of mods:
20″ Box Overs (landing on the box each time)
95# S2O
6 burpee PLU
7:49
Strength:
145 across, little tendonitis bothering me stayed at 60%
WOD Rx+
5:10 unbroken S2O,BarMU, Box jumps not so much
Strict Press:
1st set: 5 @ 105#
sets 2 – 4: 5 @ 125#
sets 5-6: 4 @ 115#
Wod rx’d (Burpee C2B Pull Ups)
9:24
Strength
65
WOD RX with burpee C2B round 1 & 3 banded bar muscle ups rounds 2-3
11:??
Strict Press
115 x 2 sets
135 x 4 sets
Wod with 115#, burpee C2B pullups
12:44
Strict Press 4 @ 75 & 2-3 banded Bar MU
Wod as Rx’d
7:03
Strict press: 6 sets of 5 w/ 135
*
WOD mixed: 15 box overs as rx’d; S2O w/ 135 as rx+; 6 burpee C2B as MRX
Finished @ 6:55
Strict press
6×4@135 (this is awesome for me I hate strict press so it’s nice to hit this weight for reps)
Wod as RX+
4:40
Everything unbroken
Strength 6×5 at 145lbs
Wod RX+ 6:15
Strength:
Strict Press:
Started w/60# and did three and realized too heavy for all sets so
dropped to 50#
6 sets of 5 w/50#
WOD w/50#, 20in box, burpee pull ups (used plates so standing at full hang
for pull ups)
10:38
SP @ 155
5-5-5-5-4-4
wod+
11:05
Crossfit Springfield
Strength:
Back Squats
4 X 5 with 2 sec pause
185#. Knee was hurting
—
Wod
6 rounds
30 sec wall ball squat clean
Rest 30 sec
30 sec air assault bike
Rest 30 sec
30 sec of ring rows
Rest 30 sec
Lost count of total reps!
I know I am old and slow, did all strict press on WOD since I only used 50#
WOD as follows:
* Went w/ the no touch on top complete box jump over every rep (24″ height, 30″ length)
* Burpee C2B Pull-ups
Time: 7:04
Core completed (20# KB’s)