July 2021

CFJ, we hope you can join us TODAY at 10 AM for the CrossFit Jenks mini triathlon. Two person teams that will include bike, run and swim!  Reserve your spot by signing up on Zen planner today in the 10am slot (open gym time). Please bring five dollars per athlete to offset the cost of renting lanes at the Jenks aquatic center. For additional details, reach out to Coach Dan.

**FYI, only ONE of the partners for the mini triathlon needs to sign up on Zen planner. If you’re both signed up cancel one athlete to free up a spot on the waiting list. If you have a team that would like to jump-in and it’s full, please just show up! Thank you! 

“Nicole”
As many rounds as possible in 20 minutes of:
400 Meter run
Max rep pull-ups
Compare to July 3, 2020.

**FYI, only ONE of the partners for the mini triathlon needs to sign up on Zen planner. If you’re both signed up cancel one athlete to free up a spot on the waiting list. If you have a team that would like to jump-in and it’s full, please just show up! Thank you! 

CFJ, we hope you can join us on July 31st at 10 AM for the CrossFit Jenks mini triathlon. Two person teams that will include bike, run and swim!  Reserve your spot by signing up on Zen planner for that Saturday in the 10am slot (open gym time). Please bring five dollars per athlete to offset the cost of renting lanes at the Jenks aquatic center. For additional details, reach out to Coach Dan.

5 Rounds for time of: 
10 Sand Bag Facing Burpees
20 Sand Bag Front Rack Lunges Alternating Stationary

CFJ, we hope you can join us on July 31st at 10 AM for the CrossFit Jenks mini triathlon. Two person teams that will include bike, run and swim!  Reserve your spot by signing up on Zen planner for that Saturday in the 10am slot (open gym time). Please bring five dollars per athlete to offset the cost of renting lanes at the Jenks aquatic center. For additional details, reach out to Coach Dan.

In teams of two:
3 Rounds for reps of:
1 Min: Box Jumps 24/20” MRX 20/18”
1 Min: Deadlifts 135/95# MRX 95/65#
1 Min: Parallette shoot throughs with push-up and dip MRX Push-ups
1 Min: Bike (calories)
1 Min: Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
1 Min: Hang Power Cleans 135/95# MRX 95/65#
Rest 1 Minute
*One athlete works while one athlete rests. Tag to switch partners.

CFJ, we hope you can join us on July 31st at 10 AM for the CrossFit Jenks mini triathlon. Two person teams that will include bike, run and swim!  Reserve your spot by signing up on Zen planner for that Saturday in the 10am slot (open gym time). Please bring five dollars per athlete to offset the cost of renting lanes at the Jenks aquatic center. For additional details, reach out to Coach Dan.

AMRAP in 8 minutes:
50 Double Unders
20 Jumping Pull-ups
Rest 4 minutes
AMRAP in 8 minutes:
20 Kettlebell Swings 55/35# MRX 45/25#
2 Sled Drag/Pull (one 75’ drag and one 75’ pull) 90/45# MRX 45/empty sled
*Athletes choice on order.

CFJ, we hope you can join us on July 31st at 10 AM for the CrossFit Jenks mini triathlon. Two person teams that will include bike, run and swim!  Reserve your spot by signing up on Zen planner for that Saturday in the 10am slot (open gym time). Please bring five dollars per athlete to offset the cost of renting lanes at the Jenks aquatic center. For additional details, reach out to Coach Dan.

For time: 
400 Meter run
21 Back Squats 155/105# Rx+205/135# MRX 115/80#
Rest 1 minute/make load adjustments
400 Meter run
15 Front Squats 135/95# Rx+185/125# MRX 95/65#
Rest 1 minute/make load adjustments
400 Meter run
9 OHS 115/80# Rx+165/115# MRX 75/55#