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#
Wod mod
Biked- loads were 135#, 115# and 45#
= 9:25
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
Lovin the pic today.
9:32-2:00 (rest)=7:32
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
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
Strength
OHS
165-185-205
FS
245-275-305
BS
315-335-36
WOD Rx’d
10:56
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.
great pic today, Katie! Rock star!!!
11:19-2min= 9:19
Thanks Ryan 😉
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
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
Wod w/Mod
BS – 135
FS – 115
OHS – 95
10:11 – 2 = 8:11
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
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
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)
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!!
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
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.
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!!!!!
10:59-2 min rest=8:59
Great pic, KB!
Strength:
OH/FS/BS
125/165/195
WOD: MRx+
135/115/95
12:37 – 2:00= 10:37
OHS 165,185,205
FS 245,255,275
BS 275,285,305
Wod RX +
11:56
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.
120-140-155 (2)
155-175-195 (1)
197.5 (forgot second 2.5)-215-x
RX 9:26
(2:39, 6:09, 9:26)
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
3:17-4:17
7:08-8:08
11:18
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
Ohs: 105-125-135
Fs: 145-165-175
Bs: 205-225-235 (f)
WOD: rx 12:14-3=9:14
**12:14-2=10:14
OHS: 115-155-185
FS: 185-215-x
BS: 235-x-285
—
Wod. MRX
9:41 – 2:00 = 7:41
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.
OHS: 115-155-185
FS: 185-215-235
BS: 235-285-285
—
Wod Rx
10:25- 2:00 = 8:25
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
OHS
65-80-95
FS
115-135-155
BS
165-175 called it good
Wod rx
11:52-2= 9:52