Month: February 2019

Wednesday, February 27, 2019

“THE 2 Mile Aerobic Test” by DB
For Time: 

30min time cap 
-400m Row 
-Rest 1min 
-400m Run 
-Rest 1min 
-200m Row 
-Rest 1min 
-200m Run 
-Rest 1min 
-400m Row
-Rest 1min 
-400m Run 
-Rest 1min
-200m Row 
-Rest 1min 
-200m Run
-Rest 1min 
-400m Row 
-Rest 1min
-400m Run 
**Athletes can start with run or row and switch thereafter*
Rest 3min exactly after Aerobic Test
3 RFT: (6min time cap) 
-6 Power Clean 155/105 RX+ 185/125 MRX 115/75
-3 Bar Facing Burpees 
-9 C2B MRX Pull-Ups

Monday, February 25, 2019

“Trusty Tabata” by DB 
For Total Reps/Cals:

-Deadlift 165/115 RX+185/125 MRX 135/95
REST 1min
-Box Jump Overs 24/20″ RX+30/24 MRX 20/18
REST 1min
-HSPU MRX Push-Ups
REST 1min
-KBS 55/35# RX+ 70/55# MRX 45/25#
REST 1min
-Chin-Ups MRX Ring Rows
REST 1min
**On Trusty Tabata, Athlete can pick the order in which they complete the exercises**
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
*This is 24 minutes worth of Tabata training.

Sunday, February 24, 2019

Rest day

CrossFit Jenks is so excited to be hosting our 9th CrossFit Open! The 2019 CrossFit Open is for EVERYONE no matter your skill level. Whatever your into, competing against your peers, challenging yourself, conquering a new skill or qualifying for a spot to the next level, we encourage you to SIGN UP (make sure to list CFJ as your Team and affiliate)!

The first workout (19.1) will be released this Thursday, February 21st! This is the game plan for CrossFit Jenks:

Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

If you have any questions, please don’t hesitate to ask one of our coaches.

We’re looking forward to another fun, encouraging and competitive Open Season!

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