CFJ will be hosting the Annual Murph Challenge on Saturday, May 27th on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
**We have Murph Tee’s and tanks available for purchase. If you would like to submit an order, please email Nicole at info@crossfitjenks.com with your size and apparel preference. All orders must be submitted by Sunday, May 14th.**
CF Jenks will be CLOSED on Monday May 29th Memorial Day.
Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55#
Compare to November 5, 2014.
Wod: 6+ 32 reps
30 single unders with right leg only
Power snatches @ #75
WOD modified : last time in 2014 did rxd.
Did heavy rope (5lbs) singles – 30
Rx snatch
4 rds + 1 jump rope rep
Power snatch 5-4-3-2-1 (TnG)
95-115-135-155-175
30 DUs each round
WOD Rx’d
6 rds
65-75-85-95-105
RX 7+10 snatches
All snatches T&G
Min 1: 20 DU’s
Min 2: 5 PS@95
Rest
Min 4: 20 DU’s
Min 5: 4 PS@115
Rest
Min 7: 20 DU’s
Min 8: 3 PS@135
Rest
Min 10: 20 DU’s
Min 11: 2 PS@155
Rest
Min 13: 20 DU’s
Min 14: 1 PS@175
14.1 Rx’d
5+28
Wod w 6 burpees
5 rds + 3 burpees
Wod RX
4 rounds + 2 power snatches
Very cool picture!
WOD RX w/ burpees
5 rounds + 1 snatch
76 snatches
36 burpees
Activator with crossovers
55-65-70-65-85
(Had a goal to get a snatch PR by today, but I’m calling 85# my PR for my age and moving on)
WOD w/crossovers & 55#
3 rds + 16 crossovers
RX 5+ 4 snatches
Activator with 20 dubs/20 heavy ropes and up to 95#
Wod RXish
Rope broke round 1. Thanks for fixing it, Breck!!
2 1/2 rounds of 30 heavy jump ropes. The rest dubs
6 rounds
Great job, Miranda!!
All snatches T&G and DU’s unbroken
Min 1: 30 DU’s
Min 2: 5 PS@125
Rest
Min 4: 30 DU’s
Min 5: 4 PS@145
Rest
Min 7: 30 DU’s
Min 8: 3 PS@165
Rest
Min 10: 30 DU’s
Min 11: 2 PS@175
Rest
Min 13: 30 DU’s
Min 14: 1 PS@185
“14.1”
As Rx’d
DU’s unbroken
PS in sets of 10-5 all rounds
Rounds=6+7 PS
Reps=307
Rx: 3 rounds
Very cool pic, Caleb. Though I better not see you dropping from that high in my class.
WOD as Rx’d
6 Rounds + 3 dubs
Yes just look the other way. Haha!
Wod Scaled: (single unders)
4 + 29
Strength
75,125,145,165,175
Wod RX
7 rounds even.
very cool pic, Caleb!
Strength/Activator:
1st min: 6 cal on bike
2nd min: 5 PS (55#)
3rd min: rest
**did that each time through
WOD
-10 PS at 55#
-10 cals on bike
7rds even
fun class today – thx nicole
Thank you sir!
Strength
20 DU
Up to 175# PS
—
Wod RX
6 Rounds
WOD
30 Crossovers
15 PS@55#
5+8 Crossovers
Strength up to 1@145#
WOD rx
6 rounds + 5 DU
Activator
20 DUs each time
105-110-115-120-130
WOD Rx
6 + 20 DUs
All snatches unbroken
5/7 rds of DUs unbroken
800m walk/jog w/ Georgie
Abs
Activator
30 dubs
Snatch up to 95
10 push-ups in rest min
Wod as rxd
6 rounds
*28
2014: 2 rounds + 8
75-20 Dubs
95-50
115-30
135-20
165-20
Wod RX 5+33
Was a wimp on rd 3. Talked myself back into it.
Taylor swift playlist did go hard.
Perfect playlist for 4:30 🙂
Activator:
5# heavy rope: 20/20/20/20/20
5 PS into 5 OHS @75#
4 PS into 4 OHS @95#
3 PS into 3 OHS @115#
2 PS into 2 OHS @125#
1 PS into 1 OHS @145#
WOD Rx’d*
30 heavy rope
15 PS
4 rds + 35 reps (5 PS)
wod rx:
4 rounds + 9 snatch
Activator up to 85
Wod w/12 dubs and 12 power snatch
4 rds + 1 power snatch
All snatches T&G and DU’s unbroken
Min 1: 10 DU
Min 2: 5 PS@135
Rest
Min 4: 20 DU
Min 5: 4 PS@165
Rest
Min 7: 30 DU
Min 8: 3 PS@185
Rest
Min 10: 40 DU
Min 11: 2 PS@205
Rest
Min 13: 50 DU
Min 14: 1 PS@225
Wod RX’d
6 Rounds + 32 Reps
Strength upto 165lb
5 rounds 31 reps
Strength up to 110
WOD rx: 5 or 6. Not sure.
Strength up to 135
Dubs – kinna all over the place in activator, but started figuring them out which was a huge win for me(after 20,000 years 🙂
Wod:
20 dubs
15 snatch at 75
3+10 dubs
i third Foster and Chrissys comment – a little t swiftie never hurt no one to jump a rope to, plus i really felt “its me, hi…im the problem its me” while jumping said rope
WOD: As RX’d
4 rounds