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.
In teams of two:
3 Rounds for reps of:
1 Min: Box Jumps 24/20” MRX 20/18”
1 Min: Deadlifts 135/95# MRX 95/65#
1 Min: Parallette shoot throughs with push-up and dip MRX Push-ups
1 Min: Bike (calories)
1 Min: Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
1 Min: Hang Power Cleans 135/95# MRX 95/65#
Rest 1 Minute
*One athlete works while one athlete rests. Tag to switch partners.
Strength:E2MOM 3DL+2HPC complex-
135,165,185,205,225(1 HPC)
Wod Rx’d with Chase:
Box jumps- 30,31,30
DL’s- 35,34,32
Parallette shoot throughs- 16,13,15
Bike cals- 38,24,29
WB’s- 26,25,26
HPC’s- 27,23,24
Total reps= 478
Way to push Chase!
We ALMOST got you on this one!
Haha! Whatever! Bike is where it’s at!
We almost had ya…we knew we were close in round 1 when we had less than HALF the bike cals y’all got- haha! Great job to you guys!
Complex – 85, 95, 105, 110, 115
WOD – with Josh
Box jump – 27, 24, 25
DL – 33, 34, 35
Shoot thru – 9, 11, 10
Bike – 13, 13, 15
WB – 24, 24, 24
HPC – 21, 21, 21
Total – 384
Strength:
3 DL + 2 HC = 1 set
155/ 165/185/205/215
WOD rxd with Dawson
Total = 395
BJ: 27/28/21 (76)
DL: 42/32/25
Shoot thru complex: 10/10/10 (30)
Bike cals: 23/16/12 (51)
WB: 28/28/25 (81)
HPC: 20/16/16 (58)
Team WOD w/ Hannah! Thanks for making us go RX’d 🙂
Round 1: 132
Round 2: 133
Round 3: 128
Total Reps: 393
Great pic, Gregory!
Strength @205#
WOD Rx with Jewel
345
Strength/Activator:
E2MOM – 5rds
-3+2 (DL into HPC) 135/135/135/155/155
-2 Ring MU’s
-2 Wall Walks
WOD Rx with Mr. Mark F.
390 total reps
thanks mark for pushing me today…you the man! Great seeing you Jess and Calli 🙂
thanks breck – fun class!
It was great seeing you today!! Killin the game!
Strength- 95,105,115,130,145.
WOD w/Joan ❤️ #65/#95 mix
Box Jumps/step ups- 93 reps
DL-120
Shoot through – 36
Bike- 50 Cal’s
WBS-65
HPC- 96
460 total reps
Strength and WOD with Mikaya!!!
The youngest and the oldest in the gym
at 9:30. Mikaya, thanks for teaming with me! It was so much fun!
Strength HPC
45,55,55,60,60
WOD with 6# ball to 9ft, 45# bar first round one then dropped to 35#
Box Jumps. 56 (I did all step ups)
Dead lifts 95
Parallette shoot throughs 56 (all parallette dips
W/exception of 1st rd snd Mikayla did shoot throughs
Bike Calories 16
Wall balls 63
HPC 54
Total reps: 340
Wod RX w/ Tristan Cavalli
Box jumps 40,39,29=108
Dead lifts 35,35,35=105
Shoot thru 16,15,13=44
Bike 25,17,14= 56
Wall balls 25,23,24=72
Total reps 468
Strength:
E2MOM – 5rds
-3+2 (DL into HPC)
135,155,185,205,205
WOD w/ Maddy (her 1st WOD since surgery)
Me: RX’d
Maddy: 25# barbell, 4# WB (push-press only), box step- ups.
Total reps: 388
E2MOM
3 Deadlifts + 2 Hang Power Clean @ 185# + 2 Ring MU’s
3 Deadlifts + 2 Hang Power Clean @ 205# + 2 Ring MU’s
3 Deadlifts + 2 Hang Power Clean @ 225# + 2 Ring MU’s
3 Deadlifts + 2 Hang Squat Clean @ 245# + 2 Ring MU’s
3 Deadlifts + 1 Hang Squat Clean @ 255# + 2 Ring MU’s
WOD
As Rx’d but had to do it by myself
Did 30 Seconds Work/30 Seconds Rest
Box Jumps=20/20/20=60
Deadlift=20/20/20=60
Shoot Throughs=8/8/8=24
Bike=13/13/10=36
Wall Ball=14/14/14=42
Hang Power Clean=14/15/15=44
Total Score=266
Strength 3 DL & 2HPC
95/115/125/135/145/150 (failed second HPC)
Wod RX with the new 40 year old Katie B!!!
Box jumps 34, 28, 29
DLs 49, 43, 54
Paralettes 16,14,12
Bike 18,17,17
WBS 33, 30, 28
HPC 34, 28, 31
Total reps: 515
Thanks for partnering with me Katie!!!
Partnered with Molls- so fun- thanks for pushing me, Molls!
Total: 515 reps
Strength 3 DL& 2 HPC
115/125/135/145/160
3 DL + 2 HPC
135-155-185-205-225
WOD with my wonderful wife!
Box Jumps – 33, 33, 32
DL – 36, 34, 32
Shoot Thru – 16, 14, 12
Bike – 15, 17, 15
WB – 28, 26, 27
HPC – 23, 24, 20
TOTAL – 437
Strength
65# : 10DL + 5HPC – 1X
85#: 8DL + 2HPC – 3X
I guess only did 4 sets
WOD (no partner)
Step ups: 20/20/20
DL: 25/20/20
Parallette beng knee PUs: 20/20/20
Bike: 10/10/10
WB: 5 (nail broke pretty bad distracted me the rest of the WOD) 10/10
HPC: 10/12/12
Total: 274