CFJ, we hope you can join us on July 31st at 10 AM for the CrossFit Jenks mini triathlon. Two person teams that will include bike, run and swim! Reserve your spot by signing up on Zen planner for that Saturday in the 10am slot (open gym time). Please bring five dollars per athlete to offset the cost of renting lanes at the Jenks aquatic center. For additional details, reach out to Coach Dan.
5 Rounds for time of:
4 Wall Climbs
3 Rope Climbs MRX 10’
20/16 Calorie Bike or Row
Wod RX: 19:16
*bike
Activator: 10min
Static handstand hold practice
Wod Rx’d
19:47
W/ AAB
WOD Rx’d w/ row
22:12
Did the devils press/DU workout today – in my driveway…
All I had was 25# DB’s
15:52
Loved that one!!!
Unbroken HSW, 10×50 feet
Hoping that wore me out more than I thought cause WOD was a wreck from first buzzer
Rx
finished 4th round after the buzzer, spent lots of time squatting at the bottom of the rope
Biked
Killed those HSW!!
Worked on Hand stand
WOD RX
Timed out with 3 cals left on row.
Couldn’t keep ahold of the rope with my feet. Ready to do this one again soon!
Sit ups 101
10 sit-ups EMOM for 10 minutes + I extra in the 10th round.
Plank holds for the EMOM 30/30
WOD w/ 3 wall walks, 6 strict pull-ups, row
24:38
8 am while waiting for kids
Wanted to try the full run intervals from last week to see if I could make time cap
1600/1200/800/400
30:15
Skill – 10 x 50′ bear crawl
WOD – Rx with row – 18:07
Skill
10 x 50’ bear crawl
WOD with 20 push ups from knees, 3 rope from standing to floor and 12 cal row
18:51
Skills & drills:
1 mile run and a few 50’ bear crawls.
WOD RX’d with bike
29:14
Skills: 10 x 30 sec plank holds, 6 high, 4 low
WOD modified
5 rds
2 wall climbs (masters standards +/-)
3 rope climbs 10’
26 cal row
21:41
Skill- HSW 20ft UB!!! Lots of 10ft walks and holds. I’ll take it!!
WOD “RX” *2 rope climbs (Low abs won’t go for 3 just yet)
19:55
Skills: Handstand walk
50’ unbroken HSW every other minute for 5 rds.
WOD Rx:
16:13
* w/ bike
Skills/Drills
10 Rounds:
30 Seconds work/30 Seconds rest
All unbroken in 17 to 22 seconds
50′ Handstand Walk
WOD
As Rx’d with Bike
Time: 17:46
Handstand walk 50ft EMOM x10
Rounds 1-6: unbroken
Round 7-9: broke once
Round 10: broke twice ooof
Wod as rxd
Bike cals
16:36 or 16:46?
Bear crawls (50’)
WOD w/ 12 hspu (strict for 3rnds), 15 pull-ups, row
4rnds + 8 pull-ups at buzzer
Skills
Practiced hs holds
Wod RX
Dropped to 2 rope climbs on rounds 4 and 5
24:36
Rope climbs crushed my soul!
Great job 12 class!!!!! Impressive work!!!! It’s HOT!
Bike cals
Skills: Did 100ft bear crawl each 30 sec segment for the 10 min EMOM (30sec work/30sec rest)
*
WOD Rx (row)
3 rds + 1 rope climb
Skills & drills:
Alt b/n bike cal & high plank holds
WOD w/ bike, 20 push-ups for wall-climbs & alt 3 rope climbs/9 strict pull-ups ea rnd
4 Rounds at buzzer
Tough way to start the week. Great pic, Will!
Practiced HSW, bear crawls
RX 19:18, bike
Skills HSW
Made is 45’ and 40’ unbroken; BIG WIN for me. Just keep practicing CFJ!!!!!!
WOD Rx w/bike
18:57
Kept RPMs on bike over 60 each round
KP Power Abs
EMOTM 10 min
:20 hand stand hold (supported)
WOD rx (bike)
– 4 rounds + 4 wall climbs
Activator
HSW- got a set of 5-10ft unbroken each round- lots of coming up and down too
WOD RX- bike cals
24:34
Round 3 went to try a 10ft legless instead of a third rope climb and that was a no go- Ha! Back to 15ft Normal rope climbs.
Wod RX
17:10
Wod rx
21:52
Skills
Practiced HS walks
Bear crawls
–
Wod rx w/ Bike
22:15
Activator
HSW 30sec on 30 sec off
WOD Rx
24:34
3rd round went to do a 10ft legless in stead of third rope climb and that was a big nope. So back to the 15ft rope- ha!
Pre-WOD- 1 Mile Run: 7:30
Activator: Worked on HS holds in place, then two attempts at the 50′. Cumulative was probably around 80′ unbroken.
WOD Rx: 23:27