CFJ– Please mark your calendar and plan to join us for a Sweet Sixteen celebration on Saturday, September 16th at 10am.
The Crossfit Jenks birthday bash will begin with a fun Sweet Sixteen WOD followed by a family style get-together including a slide show of CFJ memories you won’t want to miss! Bring your favorite side dish or beverage to share and have some fun mingling with friends.
Of course, the celebration wouldn’t be complete without a commemorative t-shirt or tank. Pre-order yours HERE.
6 x 2:00 Rounds for reps:
50-ft handstand walk in 25’ sections or 100’ Bear Crawl
Max ring or bar dips in the remaining time
Rest 1:00 between rounds.
Rest 2 minutes from the final round, then:
8 Rounds for reps of:
30 Seconds Shuttle run in 25’ sections
30 Seconds rest
30 Seconds GHD sit-ups MRX Military sit-ups
30 Seconds rest
*Athletes choice on exercise to start with.
WOD 1 (bear crawl/strict bar dips)
90 dips
WOD 2 (military anchored sit-ups)
72 shuttles (9/rd)
116 sit-ups (14×4, 15×4)
6 x 2:00 Rounds for reps: 50 reps
50-ft handstand walk in 25’ sections
Max ring dips 10/10/10/5/5/10
Rest 1:00 between rounds.
Rest 5 minutes from the final round, then:
8 Rounds for reps of: 180 reps
30 Seconds bike cals: 64 cals
30 Seconds rest
30 Seconds GHD sit-ups 116 reps
11/14/14/15/16/16/15/15
30 Seconds rest
Wod 1 w/ ring dips: 25’ hs walk for 5 rounds. 100yd bear crawl for round 6
Ring dips=20 Kip/10 strict/15 Kip/0/5 strict/10 Kip
Wod 2 Rx’d w/ GHD. (GHD/shuttle in that order)
GHD: 8×12=96
Shuttle runs: 8×10=80
6 x 2:00 rds (BC & dips)
60 reps (10 ea rd..strict, a few were kip)
Wod
Runs- 8, then 9 the rest-71 runs
Sit-ups-14/17/17/17/18/18/17/19-137
Wod 1 w/ 3x kipping ring dips 21, 21, 17 and 3x strict ring dips 12, 13, 13
practice hs hold/walk/fall for first minute
Wod 2 shuttle + GHD
Shuttle runs: 8×9=72
GHD: 7×14 + 15 =113
WOD rx handstand walks unbroken
15/10/10/10/10/10
65 kipping ring dips
9/9/9/10/9/9/9/9
73 shuttle runs
10/10/10/10/10/10/10/16 GHD
86 GHD
6 x 2:00 Rounds for reps: 50 reps
Handstand walks:
25/25, 25/20, 25/10, 25/25, 25/20
Ring/Bar Mix Kipping: 10/10/6/8/7/4
Shuttle Runs: 10/10/10/10/10/10/9/9
GHD: 15/15/15/15/15/15/15/15
WOD #1
As Rx’d
Handstand walks unbroken with turnaround at 25′
Strict ring dips: 15/15/12/10/10/12=74
WOD #2
As Rx’d
GHD: 15/15/15/13/12/12/12/12=106
Shuttle runs: 10/10/10/10/10/10/10/10=80
Total=186
Starting my new life today (for the 100th time this year)… always keep trying!
WOD 1) bear crawls & dips w/band – 59 reps
WOD 2) shuttle runs 72 & mil sit-ups 111
No better time than now
We love a fresh start!
WOD #1
Handstand walk- 25’
Strict ring dips: 8/8/6/7/4/4= 37
WOD #2
As Rx’d
Shuttle runs: 10/10/9/10/11/9/10/10= 69
GHD: 15/15/15/15/13/13/13/13= 112
Total= 181
2 50’ HSW then 25’ for the other 4 sets
Bar dips 5/0/5/5/5/5: 25
Shuttle walks (right hip): 7s for all(56 total)
GHD: 15/16/17/16/16/16/16/15: 127
Total reps: 183
Abs and some walking
WOD1: bear crawls + bar dips
45 dips
WOD2: ski + anchored situps
1107m, 111
WOD #1
50’ bear crawl and free handstand and release hands practice
Strict ring dips: 10/10/10/8/8/6=52
WOD #2
As Rx’d
GHD: 15/15/15/15/12/12/10/11=105
Shuttle runs: 10/10/10/10/10/10/10/9=79
Total=184
WOD 1:
100’ Bear Crawl – All Rounds
Strict Bar dips – 30, 25, 22, 21, 20, 20, 20 = 138
WOD 2:
Rx’d w/ GHD. (Shuttle/GHD)
Shuttle runs: 8×10=80
GHD: 12, 11, 12, 11, 11, 12, 12, 15 = 96
WOD.
50’ HS walks rounds 1-4
25’ HS walk on round 5 – ripped palm
Round 6 – 1 min bike
88 ring dips
—
GHDs – 64
Shuttle Runs – 75
Wod 1 – w/ strict Bar dips
25’ HSW then Bear crawl back
20/20/15/15/13/10 = 93
Wod 2
SR – 10/10/10/10/10/10/10/11 = 81
GHD – 11/11/10/10/10/10/10/10 = 82
Wod 1
Bear crawl/bar dips – 11/11/11/11/11/12 = 67
Wod 2
Shuttle Runs – 9/9/9/9/9/9/9/10 = 73
GHD/Mil Sit Ups(GHD for the first 3 rounds then rest mil) – 10/10/6/11/12/12/12/11 = 84
WOD #1
25’ HSW w/ strict ring dips
10/10/11/10/10/11= 62
WOD #2
Shuttle run w/ GHD’S
Shuttle run 10/10/10/10/10/10/10/10= 80
GHD’S 13/13/13/13/13/11/10/10= 96
Wod 1:
Bear crawl & parallette push ups (from knees)
12-14-14-14-12-12 = 78
Wod 2:
Shuttle runs 7×8 = 56
GHDs (to parallel) 10×8 = 80
100’ Bear crawls and kipping ring dips/strict ring dips (alt rds)
12/10/12/10/12/10
GHD
14×8
Shuffle runs
8/8/8/8/9/9/9/10