Thursday 180308
Team Chipper
For Time:
-30 In Unison Kettlebell Swings 55/35# RX+ 70/55# MRX 45/25#
-60 Alternating Box Jump Overs 24/20″ RX+30/24 MRX 20/18
-30 in Unison T2B
-60 Alternating Front Squats 95/65 RX+115/75 MRX 75/55
-30 in Unison Barbell Push-Ups
-60 Alternating Deadlifts
-300m in Unison Run
-60 Alternating S2O
-30 in Unison Burpee Pull-ups
-60 Alternating WallBall Shot Passes 20/14# 10/9′ MRX 20/10 9′
*In unison = staying together during the reps; Alternating =partner does 1 rep, when complete other partner does next rep. All Athletes are doing 30 reps of each exercise!*
Post time to responses.
If anyone is interested or knows anyone interested in starting CrossFit, we are now offering a new schedule for our CrossFit 101! There will be a new CrossFit 101 series offered every week at 6:30pm on Monday, Tuesday, Wednesday and Thursday nights. Contact Nicole at info@crossfitjenks.com to get signed up or if you have any questions.
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD
WOD rx solo/30 of each movement
27:50?
Y’all go hard in the paint at 0500
Partner WOD w/ Ali
23:58
Ali used Rx weights
I used MRx weights
Rowed the 300
We reduced our burpee pull ups to 15 because we were using boxes to reach the high bar.
Wod Rx w/Jess @ 24” box & 20lb ball:
19:13
WOD with two “mountain lions” Greg and Royce
I modified a lot, the boys did not
22:09? Or something like that!
WOD w/ Nick D.
Great job, Nick!
I did RX+=32:48
WOD w/Justin used 24”box and 20# wallball
19:12..I think I saw this on clock Justin!
Sorry for those wallball tosses…only got hit in the face every other rep!
WOD
With my beautiful wife Nicole
I went Rx’d and Nicole used the 24″ box and 20# ball to a 10′ target with me.
Time: 22:08
WOD with my way more fit wife Miranda
I just did pull-ups and skipped the burpees; did everything else as prescribed.
Miranda was as rx’d plus used 24″ box and 20# ball to 10′ target.
26:18
Team WOD w/ the better half
75# on the bar / 45# KB
27:05
Rx: 29:37
Post workout: 15ghd sit-ups
Crossfit RTB Springfield
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 55#
12 Pull-upsMen’s weight
9:05
—-
Cool-down Banded hamstring strech 3 minutes per side
WOD solo 30 of each:
45#, 10# ball to 9 ft target, knee raises for T2B, did 5 burpee jumping pull
ups then did 5 burpees and then 5 jumping pull ups until reached 30 combined,
15 regular push ups and 15 from knee, 25# Kettle Bell
33:25
WOD w/ Burns:
29:35
Good job!