Wednesday 131211

50-40-30-20 & 10 rep rounds for time of:

Push-ups

Box jumps (Men 24” box, Women 20 “ box)

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Tuesday 131210

For time:

30 Kettlebell swings (Men 55 lbs, Women 35 lbs)

30 Toes to bar

25 Kettlebell swings

25 Toes to bar

20 Kettlebell swings

20 Toes to bar

15 Kettlebell swings

15 Toes to bar

10 Kettlebell swings

10 Toes to bar

5 Kettlebell swings

5 Toes to bar

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Mark your calendars!! Please join us on Friday, December 20th at 5:30pm for the 2nd Annual Crossfit Jenks 12 Days of Christmas Party!! We will be celebrating the holiday season with a fun Christmas WOD and after party. Dress in your best Christmas outfit and come celebrate. Prizes will be given for best dressed male and female. There will be a party after the workout so bring an appetizer and your favorite adult beverage.

Monday 131209

3 Rounds for time of:

10 Chest to bar pull-ups

15 Dumbbell hang squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)

500 Meter row

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Bootcamp is canceled today and instead will be held on Wednesday and Friday of this week.

Sunday 131208

Rest day

Saturday 131207

“Team WOD”
100 Power snatch (Men 75 lbs, Women 55 lbs)
100 Deadlifts (Men 225 lbs, Women 155 lbs)
100 Hand release push-ups
100 Box jumps (Men 24” box, Women 20” box)
100 Kettlebell swings (Men 55 lbs, Women 35 lbs)
1,000 Meter run
1,000 Meter row

*In teams of 2 complete in any order/any partition. Both athletes must participate in each exercise and can work at the same time on different exercises.

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