“Rankel“

Complete as many rounds as possible in 20 minutes of:
6 Deadlift (Men 225 lbs, Women 155 lbs)
7 Burpee pull-ups
10 Kettlebell swings (Men 70 lbs, Women 45 lbs)
200 Meter run

Post rounds to responses.

100 Day Burpee Countdown Challenge

Burpees=57  Total Burpees=1,653

21-15 & 9 rep rounds for time of:

Back squats (Men 135 lbs, Women 95 lbs)

Ring dips

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=48  Total Burpees=1,176

5 Rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang squat cleans
5 Dumbbell push jerks
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Post loads to responses.

100 Day Burpee Countdown Challenge

Burpees=45  Total Burpees=1,035

“Elizabeth”

21-15 & 9 rep rounds for time of:

Squat clean (Men 135 lbs, Women 85 lbs)
Ring dips

Post time to responses.

Compare to February 17, 2010.

As many rounds as possible in 15 minutes of:

7 Right arm dumbbell power snatches (Men 45 lbs, Women 25 lbs)

7 Left arm dumbbell power snatches (Men 45 lbs, Women 25 lbs)

3 Muscle ups

Post rounds to responses.

For reps:

4 Minutes of double unders

4 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)

3 Minutes of double unders

3 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)

2 Minutes of double unders

2 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)

1 Minute of double unders

1 Minute of wall ball shots (Men 20 lb ball, Women 14 lb ball)

Post total reps to responses.

“J.T.”

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

Post time to responses.

Compare to October 21, 2009.

The 9:00 am class this Saturday, April 17th will be canceled!  The 10:00 am class and 11:00 am Free Introductory class will still be offered.

Samuel’s back home from boot camp and it is time to party!  This Saturday, April 17th at 1:00 pm Samuel & Kelsey would like to invite everyone to their home for some good food and ultimate frisbee!  Chicken and burgers will be provided so all you need to bring is a side dish (Paleo/Zone).  R.S.V.P. Kelsey at crossfitrockstar@gmail.com.

Thank you to everyone who has already made a donation to The American Lung Association’s Fight for Air Climb!  We have almost reached our goal of $1,000!  If we raise $1,000 all 10 of our team members will be able to compete this Saturday.  If you would like to help us reach our final goal, please click here to make a donation.

We still need a couple of ladies to step forward and join the CFJ affiliate team for regionals.  If you are interested please respond to ginnyk@alumni.oc.edu.

5 Rounds for time of:

15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)

15 Thrusters (Men 95 lbs, Women 65 lbs)

Post time to responses.

Compare to August 26, 2009.

Samuel’s back home from boot camp and it is time to party!  This Saturday, April 17th at 1:00 pm Samuel & Kelsey would like to invite everyone to their home for some good food and ultimate frisbee!  Chicken and burgers will be provided so all you need to bring is a side dish (Paleo/Zone).  R.S.V.P. Kelsey at crossfitrockstar@gmail.com.

Please donate now!  The American Lung Association’s Fight for Air Climb will be this Saturday, April 17th.  Many of our CFJ team members still need to raise $100 in order to participate. Click here if you are interested in making a donation to any of our team members.  Thank you for all your help and support!

“Fran”

21-15-9 rep rounds of:

Thruster (Men 95 lbs, Women 65 lbs)

Pull-ups

Post time to responses.

Compare to January 8, 2010.

100 Day Burpee Countdown Challenge

Burpees=95  Total Burpees=4560

Ginny, Paige, Christina & Jennifer

As many rounds as possible in 20 minutes of:

20 Dumbbell walking lunge steps (Men 1/2 Bodyweight, Women 1/3 Bodyweight)

15 Dumbbell push ups

10 Strict pull-ups

Post rounds to responses.

100 Day Burpee Countdown Challenge

Burpees=71 Total Burpees=2556

We will be closed tomorrow because of the South Central Sectional Qualifier this weekend.  Be sure to come out and support all of the CrossFit Jenks athletes!

All athletes competing in Sectionals be sure to check in tonight between 5pm to 8pm to pick up your baggy, t-shirt, heat assignments, etc. at Next Generation CrossFit. You may then feel free to head four miles over to scope out the Sectionals site and find out Saturday’s “Mystery WOD”.  There will be maps available.