Tuesday, July 27, 2021

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.

For time: 
400 Meter run
21 Back Squats 155/105# Rx+205/135# MRX 115/80#
Rest 1 minute/make load adjustments
400 Meter run
15 Front Squats 135/95# Rx+185/125# MRX 95/65#
Rest 1 minute/make load adjustments
400 Meter run
9 OHS 115/80# Rx+165/115# MRX 75/55#

35 thoughts on “Tuesday, July 27, 2021”

  1. Strength- squats with 1 sec. pause at bottom
    OHS:
    3@135,155,165
    FS:
    2@185,205,225
    BS:
    1@225,255,275

    Wod Rx’d
    9:32
    *everything unbroken

  2. Wod RX+ :
    10:43 – 2 min rest = 8:43

    21 finished @ 2:50
    1 min rest
    15 finished @ 6:38
    1 min rest
    9 finished @ 10:43

    Strength w/ 1 sec pause:
    OHS: 3@165,185,205
    FS: 2@245,245,245
    BS:1@ 315(f),275(f),275

    1 mile run post Wod

  3. 45/5’7″/169

    E2MOM with 1 second pause in the bottom
    OHS
    3@185#
    3@205#
    3@225#
    Front Squat
    2@245#
    2@265#
    2@275#
    Back Squat
    1@315#
    1@325#
    1@335#

    WOD
    Rx+
    Back Squats unbroken=3:19
    Front Squats 6-5-4=3:41
    OHS unbroken=2:49
    Total time=11:49-2:00(rest)=9:49

  4. Strength all with 1 second pause
    OHS
    3@95
    3@115
    3@125
    Front squat
    2@125
    Back Squat
    3@125
    Didn’t get to do entire strength cycle- work call in the middle of it

    WOD RX
    11:19
    THe second and third runs almost put me in the grave.

  5. Beautiful pic, Katie!

    Strength w/ Mon– thanks for the push!
    Thrusters up to 85
    Front squats up to 125
    Back Squats up to 155

    WOD mrx’d+ (95, 65, 65)
    11:15

  6. OHS 3 ea @ 55-65-75
    Front Squat 2 ea @ 85-95-105
    Back squat 1 ea @ 105-115-125

    WOD MRx
    400/21 bk sq = 5:00
    400/15 fr sq = 5:35
    400/9 ohs = 4:33
    Finished @ 17:08 – 2 min rest = 15:08

  7. Pause OHS from ground – 3 x 65, 75, 85
    Pause FS from ground – 2 x 105, 115, 125
    Pause BS from rack – 1 x 135, 145, 155
    WOD Rx – 13:47

  8. Strength- squats with 1 sec. pause at bottom
    OHS:
    3@165,185,205 (failed)
    FS:
    2@245,275,315(1)
    BS:
    1@315,335,335

    Wod Rx’d+
    12:04

  9. Strength:
    OHS: 75#
    FS: 145, 195, 225
    BS: 225, 255, 285(f)

    WOD:
    BS@155, FS@135, OHS@65
    14:35
    (Forgot to time rests, but probably about a minute)

  10. Strength/Activator:
    E2MOM – 9rds
    -3 Squats (BS at 135#; FS at 115#; OHS at 95#)
    -10 cal on bike

    Wod w/Mod
    BS – 135
    FS – 115
    OHS – 95
    13:21 – 2 =11:21
    …pretty sure i ran the slowest 400m in CFJ history today….lol

    fun class – thanks breck!!

  11. Strength
    Ohs 165-185-205
    Fs 215–245-275
    Bs 305-365-415

    Wod rx+ Unbroken
    11:07 – 2:00 = 9:07

    Last 200 died and walked, hot as hell at noon good luck 4:30

  12. Strength: Squats w/ 1 second pause
    OHS: 3@95-95-125
    FS: 2@215-215-215
    BS: 1@275-275-275

    WOD Rx:
    11:20 after 5 of 9 OHS, threw in the towel there. Too sweaty of a barbell to feel safe.

  13. Strength with 1 sec pause
    OHS 3@85/95/1”5
    FS 2@125/135/155
    BS 1@ 175/185/205

    Wod RX weight
    Ran the first 400m, knee hurt
    Biked second, rowed the 3rd
    10:59
    All unbroken

    Great picture, Katie!!!!!

  14. OHS 75-95-115
    FS 115–145-165
    BS 135-205-205

    WOD MRX’D with bike

    BS 3:00
    FS 7:00
    OHS 10:08 -2:00 = 8:08

    Russian Twist 101: Russian twist with 20# DB and legs elevated. EMOM for 10
    Minutes with 11 reps in 10th round for a total of 301 reps.

  15. 11:18 WOD rx – 2:00 = 9:18
    Took 25 extra seconds over a minute on second weight change, not sure where the time went

  16. Strength with 1 sec pause
    OHS – light wt/ form technique
    FS 2@ 155/185/215
    BS 2@ 225/255/275(1)

    WOD RX’d
    Repeated FS for OHS
    10:38

  17. OHS
    3@45-115-135
    FS
    2@185-205-225
    BS
    1@255-285-305(no pause)
    WOD rx 11:11
    -2:00 min rest
    9:11, seems fitting for the way I felt.

  18. 5 mile run- heat got the best of me, couldn’t get HR down before class :/

    OHS 3@ 105-120-135
    FS 2@ 145-169-170(x1)
    BS 1@ 180-190 – stopped

    Wod rx
    9:10 – 2:00 = 7:10

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top