Thursday, February 19, 2009

warm up:
500m row
30/30 burpees x 5
pvc:
burgener warm up x 3
shoulder press x 10
push press x 10
push jerk x 10
split jerk x 10

workout:
10 rounds
push press @ 95# x 10
burpee pull ups x 10

10 min rest

10 min test: russian kb swing (M:2pood/W:24kg)

post time/reps for score

13 comments:

  1. CrossFit JAX19 February, 2009 20:32

    jessie k / 147
    32:08 mod / 123 rx

    jenn / 114
    30:30 mod / 108 rx

    luis / 196
    26:08 mod / 149 mod

    tracie / 130
    50:16 mod / worked form

    rowdy / 180
    30:17 rx / 90 rx

    jon / 150
    25:50 rx / ?

    mf / 200
    34:27 rx / 112 rx

    dr j / 180
    17:05 rx / 186 rx

    sherry / 113
    24:20 mod / 185 rx

    josh g / 175
    23:24 rx / 142 mod

    jeff / 170
    20:48 rx / 170 rx

    lisa / 114
    22:46 mod / 165 rx

    turbo j / 155
    16:17 rx / 202 rx

    christian / 146
    25:47 c2b rx / ?

    rey / 215
    32:34 hes back! rx / 145 rx

    josh k / 165
    33:13 mod / 130 mod

    ryan / 200
    33:50 rx / 124 rx

    ReplyDelete
  2. Anonymous19 February, 2009 22:25

    So the 10 min. KB test....are you trying to get as many reps as possible in 10 minutes?
    Thnx.

    ReplyDelete
  3. CrossFit JAX20 February, 2009 05:10

    all our 10min tests are for max reps, maria. the moment fatigue sets in and bad form takes over, stop and rest in order to recover just enough to get some and go again.

    ReplyDelete
  4. Anonymous20 February, 2009 14:05

    Maria / 117
    20:48 65#
    230 (the 24kg KB was nowhere to be found, had to use 14kg...grrr)

    ReplyDelete
  5. Anonymous20 February, 2009 16:00

    Rob/216
    20:15rx/90 rx
    This WOD was a challenge!
    Thanks!

    ReplyDelete
  6. Anonymous20 February, 2009 16:29

    Guy / 178 / Mass Gain WOD
    75% Front Squat 3x5 - 145#
    Snatch 1RM (3 attempts)-125# PR
    75% Press 3x5 - 115#

    Did yesterday's warmup-no jump rope; sub'ed 2:30 row, 400M run, 50M sprints x4, added 2 min HSPU work.
    Holla at a Cracka!
    Guy

    ReplyDelete
  7. Anonymous22 February, 2009 00:46

    nice work Guy,
    I'll be doing the burpee/push press workout today with the girls....

    the sand is killin' me!
    Kristin

    ReplyDelete
  8. Anonymous22 February, 2009 05:43

    Thanks Baby! I look 4word to seeing your burpee/press results!
    21 FEB late entry:
    Guy / 178 / Mass Gain WOD
    60% Snatch 4x5- 75#
    60% Clean 4x5- 115#
    60% Push Jerk 4x5- 115#
    (For fun added-60% Split jerk 2x5- 115#)
    Pullups 3 rounds, max reps-26, 26, 15 (3 min rest in between)

    With Rob in Ger., me & Kristin, it looks like CFJAX is going Wild International!
    -McLovin Out!

    ReplyDelete
  9. Anonymous23 February, 2009 07:26

    23 FEB Mass Gain WOD
    75% Back Squat 10x3 reps- 185#
    Clean & Jerk 1RM (3 attempts)- 175#
    75% Push Press 5x5- 115#

    Worked in 20 strict AbMats between each C&J, and PP set. Lovely.
    -Guy

    ReplyDelete
  10. Anonymous23 February, 2009 07:28

    PS- body weight = 183 (up from 175)
    Apparently the Mass Gain articles hold some truth.
    -Fat Fatty out!

    ReplyDelete
  11. Anonymous23 February, 2009 18:24

    I am going to go to bed now. After roughly 8hrs, I will wake up, check out the WOD, drink the rest of my coffee and go demolish what you guys have/had in store for us.

    Going wild,
    rob

    ReplyDelete
  12. Anonymous23 February, 2009 18:27

    To Guy: Some very impressive numbers!

    ReplyDelete
  13. CrossFit JAX23 February, 2009 20:37

    maria - not bad...very good actually! keep it up.

    guy & kristin - get a room.

    rob ger - good shit. be patient...beatdowns will come and come quick.

    ReplyDelete

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