Workout of the Day (WOD)

Friday, May 24, 2019

Tomorrow CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

CF Jenks will be CLOSED on Monday May 27th Memorial Day.

“TEAM Super Sixties”
For Time:

-60 Alternating Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 
-60 Pull-ups RX+ C2B (1 Hangs from bar, 1 completes reps)
-60 Synchronized Kettlebell Swings 55/35#RX+ 70/55# MRX 45/25#
-60 Alternating KB Goblet Lunges
-60 T2B (1 Hangs from bar, 1 completes reps) 
-60 Alternating Push Press 95/65 RX+ 115/75 MRX 75/55# 
-60 Partner Passing WallBall Sit-Ups
-60 Alternating WallBalls 20/14lbs 10/9′ MRX 20/10 9′-60 Alternating Bar Facing Burpees
-60 Double Unders (performed together)
Time Stops when both complete

Thursday, May 23, 2019

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

CF Jenks will be CLOSED on Monday May 27th Memorial Day.

13min AMRAP:
-13 Deadlifts 225/155lbs RX+ 255/175 MRX 185/115
-3 Over Bar Burpees
-1 Rope Climb 
-13/11cal Row or A-Bike

Wednesday, May 22, 2019

The 6:30pm class tonight is canceled due to severe weather.

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

CF Jenks will be CLOSED on Monday May 27th Memorial Day.

For Time:
-21 Power Clean 115/75 RX+ 135/95
-21 S2O
-800m Run
-15 Power Clean to S2O 
-400m Run
-9 Power Clean
-9 S2O
-200m Run

Tuesday, May 21, 2019

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

CF Jenks will be CLOSED on Monday May 27th Memorial Day.

6min AMRAP:
-6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 95/65 
-3 Muscle-ups (ring/bar) or 6 C2B Pull-Ups
REST 3min/add weight
3min AMRAP:

-3 Front Squats 155/105 RX+ 185/125 MRX 115/75
-2 Muscle-ups (ring/bar) or 4 C2B Pull-Ups

Monday, May 20, 2019

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

12min AMRAP:
-12/10 Barbell Push-Ups
-9 Power Snatch 95/65 RX+115/75 MRX75/55 
-6 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18

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