Only a couple days left to order new CFJ Fall/Winter apparel!
CrossFit Jenks Apparel Order Form
Saturday 181110
Marine Corps Birthday
WOD #1
5 RFT:
-100 meter Sprint Run or Row
-10 Squat Clean Thrusters 115/75 MRX 85/60
-15 KBS 70/55# MRX 55/35#
-100 meter Sprint Run or Row
Rest 2min after each Round
-100 meter Sprint Run or Row
-10 Squat Clean Thrusters 115/75 MRX 85/60
-15 KBS 70/55# MRX 55/35#
-100 meter Sprint Run or Row
Rest 2min after each Round
After completion of 5th Round,
Rest 2min then Start
Veteran’s Day
Rest 2min then Start
Veteran’s Day
WOD #2
COFFLAND
For Time:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
-800m Run or Row or 1km A-Bike
-30 Push-Ups
For Time:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
-800m Run or Row or 1km A-Bike
-30 Push-Ups
Post results to comments.
Replaced T with 2K Row (couldn’t get below parallel on Thrusters)
Coffland Rx @175# with Runs
2:31 rest ~2:00
2:01 rest ~2:20
1:28
JT
21-15-9
Strict HSPUs
Strict Ring Dips
Pushups
20 Klokov Presses w/45#
“T”: 25:47-8:00=17:47 (all rows)
Hang wasn’t happening so, starting at 28:00-
AMRAP 17 minutes, 800m row, 30 push-ups
3 rds
“T”
24:20
Row/75lb/35lb
“T” Rx. All rows, 29:45
Coffland: 1:15, run+push-ups, 1:30, quit
Wod 1 w/ 96#kbs
34:08
“T” Wod
RX / all Row
23:50
—
Wod 2
Accumulated 3:30 in Three attempts
Biked 2 x 800M,
60 Push Ups
1.0 K on Bike at time cap
23:50 – 8:00 = 15:50
Forgot to subtract the rest
Wod 1 “T” RX’D
21:37-10:00-11:37
Wod 2 “Coffland” all bike
3:56 at cap
First workout was actually
21:37-8:00-13:37
T
22:14 – 8:00 = 14:14
Koffman
1:12
1:05
1:10
:10 hit time cap D:
Total : 3:37
***DON’T FORGET***
PRE-ORDER fall/winter apparel TODAY
LOTS of options and colors: Hoodies, zip-ups, sweatpants, crop hoodies, long sleeve shirts, tees, and tanks!
✨CLOSES SUNDAY NIGHT at MIDNIGHT✨
https://pogo.undergroundshirts.com/collections/crossfit-jenks-swag
WOD 1 rx’d w/all rows
27:50-8:00=19:50
WOD 2
Total hang time 3:15
2:00 then biked 2k then 1:15
COFFLAND
For Time:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
-800m Row / 1km A-Bike
-30 Push-Ups
——————————————–
45 minute on Peloton Bike