Sunday 140309

Rest day

We will be having Open Gym today from 11am-1pm.

Saturday 140308

There will be no 9am and 10am CrossFit classes this morning. Instead, we will be hosting the CrossFit Open. Please make sure you have scheduled your heat time with Nicole by emailing info@crossfitjenks.com. If you are not participating in the Open, you are more than welcome to come in and work on skills or get in a WOD that you missed earlier in the week.

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Post reps completed to responses and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Friday 14030

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Post reps completed to responses and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

There will be no 9am or 10am CrossFit class tomorrow, Saturday, March 8th.  Instead, we will be doing Open WOD 14.2 in heats starting at 8am and running them every 20 minutes.  For example: 8am, 8:20am, 8:40am………..with the last heat at 10:40am.  These heats will be limited to 7 individuals each.  Please e-mail info@crossfitjenks.com to reserve the heat time of your choice.  It will be first come first serve.  If you don’t want to do the Open WOD on Saturday feel free to come in and do a workout you might have missed during the week or just work on different strengths and skills.  The gym will open at 7:30am for those needing to warm-up for the early heats. Good Luck!

Thursday 140306

3 Rounds for time of:

15 Hang power cleans (Men 135#, Women 95#)

15 Burpees

Post time to responses.

Wednesday 140305

“Fight Gone Bad”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to responses.

Compare to November 7, 2013.