Archive for April, 2017

Apr 30 2017

April 30, 2017

Published by under Workout of the Day (WOD)

Sunday 170430

Rest day

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One response so far

Apr 29 2017

April 29, 2017

Published by under Workout of the Day (WOD)

Saturday 170429

We are closed today for the Spartan Challenge. Come out to the Bixby High School to support the athletes!

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4 responses so far

Apr 28 2017

April 28, 2017

Published by under Workout of the Day (WOD)

Friday 170428

ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.

We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.

Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
15min set-up and prep for EMOM Training
Alternating EMOM for 28 minutes
– 1-2 Rope Climb w/feet or Legless
– 8 Pistols (4 each leg)
– 2-4 Squat/Pwr Clean at 50-75% of 1 RM
– 2-4 Squat/Pwr Snatch at 50-75% of 1 RM
– 2-5 Muscle-ups (bar or ring)
– 3-5 Ring Dips (strict or kipping)
– 3-5 Pull-ups (strict or kipping)
– 3-10 HSPU deficit, parallette, strict, kip
– 10-50ft Handstand Walk
– 30-40 Double unders or 10-15 attempts
– ODD Lifts/ Odd Objects
i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest

Post movements and results to responses.

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We will be closed this Saturday, April 29th for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

12 responses so far

Apr 27 2017

April 27, 2017

Published by under Workout of the Day (WOD)

Thursday 170427

ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.

We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.

3 Sprint Rounds For Time:
– 5 Over Bar Burpees
-15 OH Lunges (alt/stationary) 95/65 RX+ 115/80 MRX 75/55
-250m Row or 0.5km A Bike
-15 Front Squats
Rest 3min
-15 Back Squats
-250m Row or 0.5km A Bike
-15 OH Lunges (alt/stationary)
-5 Over Bar Burpees
Rest 3min
**Athletes Choice, pick one of the 2 sprint Rounds to Repeat, Repeat that Sprint Rd

Post time to responses.

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We will be closed this Saturday, April 29th for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

20 responses so far

Apr 26 2017

April 26, 2017

Published by under Workout of the Day (WOD)

Wednesday 170426

ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.

We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.

For Time:
-50 Double Unders
-40 S2O 95/65 RX+ 115/75 MRX 75/55
-3 Rope Climbs 15′
-40 Double Unders
-30 S2O **115/75 RX+ 135/95 MRX 95/65
-2 Rope Climbs 15′
-30 Double Unders
-20 S2O **135/95 RX+ 155/105 MRX 115/75
-1 Rope Climb 15′

Post time to responses.

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20 responses so far

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