P.S. For anyone doubting the gains and improvements you will see with crossfit. I have gone from not being able to break parallel in an air squat to doing this workout with OHS at 35 lbs. I’ve gone from doing 5 limited range dips to 8 deep dips and not a single pullup to 5. And this only after 2 1/2 months. Come to Crossfit Jenks and you will see results.
3 rounds for time of:
500 meter row
25 Box Jumps- 20″ box
25 Wall-Ball- 20 lb ball @ 10′ target
Time: 11:08
31/M/168
As many rounds in 20 minutes of:
10 Overhead Squat- 135 lbs
20 Sit-ups (Military)
1 Rope climb ascent
Total= 7 rounds + 10 Overhead Squats
All rounds unbroken
63/M/155
As many rounds in 20 minutes of:
10 Overhead Squat- 28 lbs
20 Sit-ups (Military)
Total= 6 rounds
56/F/155
As many rounds in 20 minutes of:
10 Overhead Squat- 20 lbs
20 Sit-ups
Total= 6 rounds +13 sit ups
As many rounds in 20 minutes of:
10 Overhead Squat- 35 lbs
20 Sit-ups
Total= 7 rounds + 10 OHS
P.S. For anyone doubting the gains and improvements you will see with crossfit. I have gone from not being able to break parallel in an air squat to doing this workout with OHS at 35 lbs. I’ve gone from doing 5 limited range dips to 8 deep dips and not a single pullup to 5. And this only after 2 1/2 months. Come to Crossfit Jenks and you will see results.
42/M/328
As many rounds in 20 minutes of:
10 Overhead Squat- 28 lbs
20 Sit-ups
Total= 5 rounds
Feeling lucky to have survived the warmup!!
Chad