Monday 140331
As many rounds as possible in 5 minutes of:
5 Deadlifts (Men 275#, 225#, 205# or load that can be done 5 reps unbroken, Women 205#, 155#, 135# or load that can be done 5 reps unbroken)
10 Pull-ups
no rest, right into:
As many rounds as possible in 10 minutes of:
10 Bar dips
20 Military sit-ups
Post results of both workouts to responses.
Saturday 140329
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.
Please join us today at noon to celebrate the close of the 2014 CrossFit Open! Bring your family, a side dish and beverage of your choice. We will have a bouncy house for the little kiddos too! Hope to see you there!
21-18-15-12-9-6-3 reps for time of:
Thrusters (Men 95#, Women 65#)
Burpees
Post time to responses.
Friday 140328
or
5 rounds for time of:
1,000-m row
30 Hip extensions
30 GHD sit-ups
Post time to responses.
There will be no 9am or 10am CrossFit class tomorrow, Saturday, March 29th. Instead, we will be doing Open WOD 14.5 in heats starting at 8am and running them every 30 minutes. For example: 8am, 8:30am, 9am………..with the last heat at 10:30am. These heats will be limited to 6 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.
Please join us afterwards to celebrate the close of the 2014 CrossFit Open! Bring your family, a side dish and beverage of your choice. We will have a bouncy house for the little kiddos too! Party starts at noon. Hope to see you there!
Thursday 140327
With a 15 minute time limit:
Row 2000 meters
As many reps as possible of burpees
Start with the 2000 meter row and with the remaining time of the 15 minutes perform as many burpees as possible.
Post 2000 meter row time and number of burpees to responses.
Compare to November 8, 2013.
Come help us celebrate the end of the CrossFit Games Open this Saturday at 12pm! Bring your family, a side dish and beverage of your choice! Hope to see everyone there!
