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.
For time:
30 Back rack alternating step back lunges 95/65# MRX75/55#
15 Over the bar burpees
24 Front rack alternating step back lunges
12 Over the bar burpees
18 Overhead alternating step back lunges
9 Over the bar burpees
Strength
OH: 75-95-115
Front: 135-145-155
Back: 165-175-185
WOD Rx’d
7:17
Strength:
OH: 55-60-65
Front: 70-75-80
Back: 85-09-95
WOD: Rx 8:46
OH: 85-95-105
FR: 105-115-125
BR: missed setting rack up, 125-135
RX 5:12
E2MOM: barbell step back lunges
OHL: 6@95,115,135
Front rack: 8@135,145,155
Back rack: 10@155,165,185
Wod Rx’d
6:29
Back and front rack unbroken. 11/7 on OHL
E2:30MOM
6 Overhead step back lunges@95/115/135#
8 Front rack step back lunges@145/155/165#
10 Back rack step back lunges@185/195/205#
WOD
As Rx’d
Unbroken
Time: 5:18
6 OHL @65/75/85
8 FRL @85/95/105
10 BRL @105/110/115
Wod RX’d
5:18
UB FRL and BRL. OHL in 3 sets
E2:30MOM
6 Overhead step back lunges@65-75-85#
8 Front rack step back lunges@95-105-115#
10 Back rack step back lunges@120-120-120#
WOD
As Mrx
Unbroken
Time: 5:37
E2:30MOM
6 Overhead step back lunges@95/115/145#
8 Front rack step back lunges@185/185/185#
10 Back rack step back lunges@185/185/185#
WOD
As Rx’d
Time: 9:12
fun one to come back to….not! #waynesworld
Activator w/ barbell only
WOD Mrx – 9:12
fun class – great job nooners! thx breck
Strength: Alt. Back-step lunges
OH: 6@75-95-115
FR: 8@95-115-135
BR: 10@115-135-155
WOD Rx’d
8:45
Strength
OH w/25# bar, FR & BR w/55#
Same weights for WOD, regular burpees not over bar
10:40
WOD rx
Dropped once in front rack
5:57
One step was a forward step by accident and counted it
Knees were bothering me slacked off in the strength.
WOD Rx’d unbroken – 5:55
Had 3 sloppy lunges.
WOD RX: unbroken
5:17
WOD: As RX’d
10:42
Strength
OH: 95-95-95
Front: 115-135-155
Back: 175-175-195
WOD Rx’d
8:18
Post WOD abs with Steph
E2:30MOM
6 Overhead step back lunges@95/115/135#
8 Front rack step back lunges@135/155/165
10 Back rack step back lunges@185/185 (drooped at 10 rep)/135
WOD
As Rx’d
Time: 9:03
OHL 6@95-115-135
FRL 8@155-155-175
BRL 10@195-dnf-dnf
WOD rx – 6:43
Strength
OH: 95-95-115
Front: 135-155-175
Back: 195-205 (8 reps only)
—
Wod RX
7:05
WOD. Rxd.
7:54
E2:30MOM from the ground
6 Overhead step back lunges@135/165/185
3 sets 8 Front rack step back lunges@215
3 sets of 10 Back rack step back lunges @235
Wod RX’d
5:02
Strength
OHS up to 115
Front Rack up to 145
Back to 155
Wod Rx
9:28
wod rx – 5:07
Strength all w/45#
Wod w/35# barbell with burpee step overs
10:32
Garage WOD
OHS- 35/35/45
FR-55/65/75
BR- 85/95/105
WOD w/ 65 (just 35# barbell for OH)
8:20