May 26 2008
“Murph”
For time:
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to responses.
* We will only have one class today at 9:00 am.
May 25 2008
Rest day
or
5 Rounds for time of:
30 Push-ups
30 Sit-ups
Post time to responses.
* CrossFit Jenks will be open for one class at 9:00 am on Monday (Memorial Day), May 26th.
May 24 2008
3 Rounds for time of:
800 Meter run
25 Medicine ball cleans (Men 20 lb ball, Women 12 lb ball)
25 Pull-ups
Post time to responses.
Click here for a medicine ball clean video and demonstration.
May 23 2008
5 Rounds for time of:
3 Overhead squats
6 Front squats
9 Back squats
(Men 95 lbs for squats, Women 65 lbs for squats)
12 Wall ball shots (Men 20 lb ball, Women 12 lb ball)
Post time to responses.
May 22 2008
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps (substitute push-ups or dumbbell shoulder press for max reps)
Post Deadlift loads and number of Handstand push-ups (push-ups or dumbbell shoulder press) to responses.
