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.
Wod RX
KBs & Sled 1st : 4+5 (KBs)
DUs & JPUs 2nd : 5+42 (DUs)
Activator completed:
10KBs & sled @ workout weight
50DUs & 20 JPUs
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!
Wod. Kbell/sleds
MRX
4 rounds
Wod. Subbed 10cal bike for dubs/jumping PU’s
4 rounds.
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
WOD
10 burpees & 20 JPU – 5 + 5
20 KBS & sled w/ 20# – 3 + 8
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
Jumping
DU + JPU
5 rounds + 10 DU
KBS + Sled
2 rounds + 20 KBS
Activator ☑️
DU+JPU= 4 rounds + 50 DU
KBS+Sled (#45)= 3 rounds + 20 KBS
Fun class, 9:30!!
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
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)
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!!
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
Activator –
50 DU + 20 jumping PU
10KBS + sled (empty/40)
WOD rx
4 + 50 DU
3 even
Great job on the RX sleds Nicole
Activator: Completed
Wod’s Rx’d in following order:
KBS/ Sleds (90#)
3+13
DU’s/JPU’s
2+58
1 mile pre-WOD
Activator: Completed
Wod’s Rx’d in following order:
KBS/ Sleds (90#)
3even (finished final pull after buzzer)
AAB/Jumping PU’s
4+3
Activator completed
Wod RX
Dubs/jumping pull-ups
4+65
Kbs/sleds
3+15 swings
Woof! Knee killer today!
Wod RX
6+5 pulls ups
3+20 kbs
WOD RX
4+3 swings
3+20 dubs
WOD RX
4+4 JPUs
3+5 yards or so on the pull
Tomorrow’s strength: 115-125-135-145-155
RX 1. 5+30 DU
2. 3+20 KBS
1 rep every :45 for 15 total reps
185# Clean and Power Jerk
WODs rx
KB & Sled – 3.5
Dubs & Jumping PU – 4
WOD rx
Dubs+jpu: 4+30
Kbs+sled: 3
WOD
Bike 10 cal + 20 JPUs
3+3
20 KS 25# + 2 sleds (no weight)
2+2