CrossFit Jenks » Breck http://crossfitjenks.com Functional Integrated Training, LLC - Jenks, Oklahoma Wed, 23 May 2012 05:01:06 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 May 23, 2012 http://crossfitjenks.com/2012/05/23/may-23-2012/ http://crossfitjenks.com/2012/05/23/may-23-2012/#comments Wed, 23 May 2012 05:01:06 +0000 Breck http://crossfitjenks.com/?p=10142 Wednesday 120523

5 Rounds for time of:
400 Meter run
15 Toes to bar
15 Push-ups
15 Box jumps (Men 24” box, Women 20” box)
15 Pull-ups

Post time to responses.

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21-15-9 reps for time of:
Hang power clean (Men 135 lbs, Women 95 lbs)
Push jerk (Men 135 lbs, Women 95 lbs)

Post time to responses.

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As many rounds as possible in 12 minutes of:
10 Dumbbell power cleans (45 lb dumbbells, Women 30 lb dumbbells)
20 Double unders
10 Dumbbell push press
20 Double unders

Post rounds to responses.

Compare to February 6, 2011.

The 6:00am Power Camp class is canceled today.

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Rest day

The 6:00am Power Camp class is canceled tomorrow.

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“Murph”

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to responses.

Compare to September 11, 2011.

There will be no 11:00am Free Introductory Class offered today.

The 6:00am Power Camp class will be canceled this Monday, May 21st.

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Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to November 1, 2011.

The following classes will be CANCELED :

Saturday, May 19th- Free Introductory Class

Monday, May 21st- 6:00am Power Camp

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As many rounds as possible in 10 minutes of:
3 Handstand push-ups
6 Toes to bar
9 Box jumps (Men 30″ box, Women 24″ box)

Post rounds to responses.

Compare to February 9, 2012.

There will be no daycare offered today at the 9:30am class.

The following classes will be CANCELED :

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

Monday, May 21st- 6:00am Power Camp

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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to responses.

Compare to October 11, 2011.

The following classes will be CANCELED this week:

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

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“Law Dog”
7 Rounds for time of:
7 Deadlifts (Men 225 lbs, Women 155 lbs)
7 Lateral barbell burpees

Post time to responses.

The following classes will be CANCELED this week:

Tuesday, May 15th- CrossFit 101 (next series offered on Tuesday, June 5th)

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- Free Introductory Class

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“Nancy”

5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)

Post time to responses.

Compare to August 31, 2011.

The following classes will be CANCELED this week:

Tuesday, May 15th- CrossFit 101 (next series offered on Tuesday, June 5th)

Thursday, May 17th- CrossFit Kids & the 5:30pm Power Camp

Saturday, May 19th- 11:00am Free Introductory Class

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