warm up
jump rope 2mins
pvc ohs x 10
jumping pull ups x 15
abmat sit ups x 20
alternating lunges x 25
focus/skill
deadlift
workout
amrap in 4mins of:
135#/95# push press x 3
20" box hops x 5
2min rest
amrap in 5mins of:
155#/85# squat cleans x 3
toes to bar x 5
2min rest
amrap in 6mins of:
275#/185# deadlifts x 3
ring dips x 5
*box hops are performed by completely jumping over the 20" box
post completed rounds to comments
jump rope 2mins
pvc ohs x 10
jumping pull ups x 15
abmat sit ups x 20
alternating lunges x 25
focus/skill
deadlift
workout
amrap in 4mins of:
135#/95# push press x 3
20" box hops x 5
2min rest
amrap in 5mins of:
155#/85# squat cleans x 3
toes to bar x 5
2min rest
amrap in 6mins of:
275#/185# deadlifts x 3
ring dips x 5
*box hops are performed by completely jumping over the 20" box
post completed rounds to comments
bou.180bw. 9/7/8 rx
ReplyDeleteralph.155bw. 7/5/8 rx
rob.195bw.8/7/10 rx
A good start for a new week!
Sherry.. bw114...
ReplyDeleteDid Cindy to get an idea of where Im at from taking the last week off being sick... 14 rounds w/o Mods... PR is 16 so not too far off...
still feel like Im breathing through a wet paper bag but gonna go back to the "regularly scheduled program" after this message...
Thanks so much for offering up the incredible product that is CrossFit JAX. Anyone out there who is interested in improving themselves and the effectiveness of their training would benefit from a little time spent in your gym. The atmosphere, people, and instruction was everything I could have ever hoped for and more. It’s one thing to have a great website, anyone can do that, but it’s something completely different and unique to walk into someone’s house, pretty much a complete stranger, and to leave feeling like part of the family. To be welcomed the way we were speaks volumes about each and every one of you. Words can only begin to express the level of gratitude for the time you all spent with us and for the incredible people we met while suffering in that space. You are all very lucky to train in a place with such character - where professionalism, hard work, and excellence are the standards. "The Shop" is going to rise to the challenge of increasing our potential and raising our own standards. In the end we'll offer a far better product than we have in the past and that will be a direct result of our time and experience at CF JAX. Never let the beacon dim, we'll be back again to test ourselves again someday.
ReplyDelete115# 6
ReplyDelete95# 4
220# 8
great way to start the week.
Harry
Rx. 9/7/11+1DL
ReplyDeleteSteve C. rx. 9/6/11.. I'm back!!
ReplyDeleteCORE PERFORMANCE
ReplyDeleteBy Mark Verstegen, good book.
caleb.rx.8/5/7
ReplyDeletemego
ReplyDeletei should probably weigh myself sometime
rx 5/5/6+1dl
kp / bw 163
7 @75# /5/5
posterior is in the hot seat today! feelin' it! good WOD steve clare bear!
Kohl-bw 225 RX-11 rounds/5 rounds/10 rounds plus 3 deadlift and 4 ring dips. Thanks to the boys from Kansas for coming to the box it was great to get to work out with you guys hope you get the chance to come back soon sorry for not posting more often I will get back on the ball.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteNice work Kohl! Thanks again for your time and help when we were in town. No question about it, we'll be back.
ReplyDelete