Wednesday, July 28, 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.

AMRAP in 8 minutes:
50 Double Unders
20 Jumping Pull-ups
Rest 4 minutes
AMRAP in 8 minutes:
20 Kettlebell Swings 55/35# MRX 45/25#
2 Sled Drag/Pull (one 75’ drag and one 75’ pull) 90/45# MRX 45/empty sled
*Athletes choice on order.

25 thoughts on “Wednesday, July 28, 2021”

  1. Wod RX

    KBs & Sled 1st : 4+5 (KBs)

    DUs & JPUs 2nd : 5+42 (DUs)

    Activator completed:
    10KBs & sled @ workout weight
    50DUs & 20 JPUs

  2. Activator:
    -10KBs (55# KB) & sled drag/pull (35#)
    -50 DUs & 20 Jumping PLUs

    WOD:
    1st: Sled (Mrx weight) & KB swings (Rx weight) – 3rds + 25′ sled drag

    2nd: DU’s & Jumping PLU’s (Rx) – 4rds + 45 DU’s

    thanks breck!

  3. Activator: completed

    Wod’s Rx’d in following order:
    DU’s/JPU’s
    5+60 (10 JPU’s in round 6)

    KBS/ Sleds
    3+20

  4. Activator 25# kB, empty sled, single unders, 10 jumping plu

    WOD 1 – 25# kB & empty sled
    3 rds

    WOD 2 – 50 singles, 20
    Jumimh plu
    4 rds + 10 singles

  5. Activator
    2 Rounds of:
    1 min: 10 KB Swings@55#
    1 min: Sled drag 75′ + Sled pull 75′ (1st round empty sled/2nd round 45#)
    1 min: rest
    1 min: 50 Du’s
    1 min: 20 Jumping pull-ups
    1 min: rest

    WOD
    As Rx’d
    1: KB/Sled=3+20 KB swings
    2: DU/JPU’s=5+9 DU’s

  6. Activator completed
    45# on sled, 35# KB, and 50 unbroken dubs

    Wod as rxd

    Sled + KBS:
    4+ 20 KBS

    Dubs + JPU:
    5+ 67 (17 JPU)

  7. Activator completed
    Empty sled,20# KB, 50 singles

    WOD w/20# KB , 50 single unders (all
    Unbroken), empty sled

    Singles and JPU: 3 + 50 singles snd 6 JPU
    Sled and KB swings: 2 + 20 KB

    This was a fun one!!

  8. Activator: 2 Rounds of
    50 dubs/ 20 Jumping PU’s
    10 KBS/ sled drag & pull (empty/45#)

    Wod Rx as written:
    Dubs/ jumping PU’s: 5 rounds + 35 dubs
    KBS/ Sled: 3 rounds + 20 KBS

  9. Activator –
    50 DU + 20 jumping PU
    10KBS + sled (empty/40)

    WOD rx
    4 + 50 DU
    3 even
    Great job on the RX sleds Nicole

  10. Activator: Completed

    Wod’s Rx’d in following order:
    KBS/ Sleds (90#)
    3even (finished final pull after buzzer)

    AAB/Jumping PU’s
    4+3

  11. 1 rep every :45 for 15 total reps
    185# Clean and Power Jerk

    WODs rx
    KB & Sled – 3.5
    Dubs & Jumping PU – 4

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