March 31, 2015
Tuesday 150331
3 Rounds for time of:
9 Deadlifts 225/155 RX+ 275/185 55+ 185/125
15 Pull-ups RX+ C2B
21 KBS 24/16kgs RX+ 32/24kgs 55+ 16/12kgs
200m Sand Bag Run/Carry 80/50lbs
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March 2015
March 30, 2015
Monday 150330
“Chest Pump” by DB
12-10-8 -6-4-2 rep rounds of:
Power Clean 135/95
Ring Dips
S2O
Push-Ups
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March 29, 2015
Sunday 150329
Rest day
The gym will be open from 11:00am to 1:00pm to do Open WOD 15.5
March 28, 2015
Saturday 150328
In Order and For Time:
30 Push Press 75/55 or 95/65
30 Ab-mat unanchored sit-ups
30 Power Snatch 75/55 or 95/65
30 Sand Bag Squats 80/50lbs
30 KBS 32/24/16KGS
30 Hand Release Push-Ups
30 SDHP 75/55 or 95/65
30 Burpees
30 Pull-ups
30 Wall Balls 20/14 10/9″
30 Hang Cleans 75/55 or 95/65
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9am: CFJ Daily WOD
10am- 12pm: CrossFit Open WOD 15.5
We will brief the Open WOD & Standards at 10:00am and will begin running heats at 10:20 every 20 minutes with the last heat being at 12pm.
Please feel free to bring friends & family to cheer our athletes on! Good luck to all participating!
March 27, 2015
Friday 150327
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
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Come help us celebrate the end of the 2015 CrossFit Open!
Doors will open tonight at 4:45, WOD will be briefed at 5pm & the first heat will start at 5:20!
COMMUNITY FUN:
We will have free beer for your post-wod refreshment or bring your favorite beverage! Even if you’re not competing, feel free to bring family & friends to come support our CFJ Athletes. Everyone is welcome to come and hang out to celebrate the end of the Open!
ATHLETE REGISTRATION:
For last minute heat registration please E-mail info@crossfitjenks.com with your name, preferred heat time and scaled or Rx’d division.