**FYI, only ONE of the partners for the mini triathlon needs to sign up on Zen planner. If you’re both signed up cancel one athlete to free up a spot on the waiting list. If you have a team that would like to jump-in and it’s full, please just show up! Thank you!
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.
5 Rounds for time of:
10 Sand Bag Facing Burpees
20 Sand Bag Front Rack Lunges Alternating Stationary
Activator (Sandbag run & lateral jumps) – Mrx sandbag
1:56
1:39
1:34
Total Time: 5:09
**crushed it, Jordan – beast mode!!
WOD – Mrx Sandbag (front rack)
12:12
Rock Star steph – killed that one – great job!!! Thanks breck, fun class!!
Activator w/35# bag
2:57
2:58
2:55
WOD w/35# back rack lunges
about 50/50 stepping over bag vs jumping
Time = 16:51
Activator: 80# bag/200M
1:37 (trail run out back door), 1:34 (trail run), 1:17 (parking lot)
WOD Rx: 16:15
E5MOM for 3 Rounds
200 Meter Sandbag Carry 80# + 30 Skier Jumps Over Sandbag
1: 1:32
2: 1:28
3: 1:26
Total time=4:26
WOD
As Rx’d
Time: 10:49
Sandbag carry Mrx
1:35
1:42
1:30
Wod mrx back rack lunge
14:41
Wod RX+
Mile run- 6:20
Remaining time Row- 969 meters
5 min rest
9+1 MU
Crossfit Poipu
“NCMETCON BASELINE I”
I. ON A 10:00 RUNNING CLOCK…
Run 1 Mile
then in Remaining Time Max Meters on Rower
(Score is Time + Note Meters Earned)
-Rest as Needed b/t Efforts*-
II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
Activator:
200m Sandbag run & lateral jumps – RX weight / jumps over line
1:50
1:42
1:45
WOD RX’d weight- back rack
Time: 12:37
Conditioning
Sandbag Carry 80# + 30 Skier Jumps Over Sandbag
1:31
1:29
1:28
—
Wod RX
15:46. – miserable!!
Activator
Completed all under 2 min
Wod rx
13:53
Activator: 1:51, 1:58, 2:10
WOD: burpee over sandbag, v-ups instead of lunges.
14:21
Metabolic Conditioning
2:04
2:00
2:07
WOD as Rx’d
14:24
Thanks for letting me jump-in, 5:30! That was rough!