CrossFit Jenks » Workout of the Day (WOD) http://crossfitjenks.com Functional Integrated Training, LLC - Jenks, Oklahoma Sun, 05 Feb 2012 05:01:50 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 February 5, 2012 http://crossfitjenks.com/2012/02/05/february-5-2012/ http://crossfitjenks.com/2012/02/05/february-5-2012/#comments Sun, 05 Feb 2012 05:01:50 +0000 Breck http://crossfitjenks.com/?p=9265 Sunday 120205

Rest day

*The 2012 Open
Competition season is just around the corner!
Registration: February 1st:  CrossFit Games
Who: Anyone and EVERYONE (even if you‘ve never competed.  this is a FUN competition and all WOD’s are scaleable)
When: The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.
How Does It Work: A WOD is announced. You have 5 days to complete the workout and submit your score online. You’re then ranked in the WORLD according to your score

*in order to be eligible for individual or team competition at the regional level (May 18-20), you must register and compete in the open.  Get signed up!
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5 Rounds for time of:
21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
21 Burpees

Post time to responses.

The 11:00am Free Introductory Class is canceled today.

*The 2012 Open
Competition season is just around the corner!
Registration: February 1st:  CrossFit Games
Who: Anyone and EVERYONE (even if you‘ve never competed.  this is a FUN competition and all WOD’s are scaleable)
When: The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.
How Does It Work: A WOD is announced. You have 5 days to complete the workout and submit your score online. You’re then ranked in the WORLD according to your score

*in order to be eligible for individual or team competition at the regional level (May 18-20), you must register and compete in the open.  Get signed up!
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5 Rounds for time of:
20 Box jumps (Men 24” box, Women 20” box)
10 Deadlifts (Men 225 lbs, Women 155 lbs)

Post time to responses.

The 11:00am Free Introductory Class will be canceled this Saturday, February 4th.

*The 2012 Open
Competition season is just around the corner!
Registration: February 1st:  CrossFit Games
Who: Anyone and EVERYONE (even if you‘ve never competed.  this is a FUN competition and all WOD’s are scaleable)
When: The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.
How Does It Work: A WOD is announced. You have 5 days to complete the workout and submit your score online. You’re then ranked in the WORLD according to your score

*in order to be eligible for individual or team competition at the regional level (May 18-20), you must register and compete in the open.  Get signed up!
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21-18-15-12 & 9 rep rounds for time of:

Hand released push-ups
Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)

Post time to responses.

The 11:00am Free Introductory Class will be canceled this Saturday, February 4th.

*The 2012 Open
Competition season is just around the corner!  
Registration: February 1st:  CrossFit Games
Who: Anyone and EVERYONE (even if you‘ve never competed.  this is a FUN competition and all WOD’s are scaleable)
When: The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.
How Does It Work: A WOD is announced. You have 5 days to complete the workout and submit your score online. You’re then ranked in the WORLD according to your score

*in order to be eligible for individual or team competition at the regional level (May 18-20), you must register and compete in the open.  Get signed up!
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As many rounds as possible in 12 minutes of:
200 Meter row
10 Chest to bar pull-ups

Post rounds to responses.

The 11:00am Free Introductory Class will be canceled this Saturday, February 4th.

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As many rounds as possible in 8 minutes of:
7 Push jerks (Men 135 lbs, Women 95 lbs)
14 Toes to bar

Post rounds to responses.

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3 Rounds for time of:
400 Meter run
15 Hang power cleans (Men 135 lbs, Women 95 lbs)
30 Lateral jumps over barbell

Post time to responses.

Your resolutions have officially made it through January. Let me help you get through another month! Come try out POWER CAMP- 4 weeks: Mon, Tues, Thurs, 6:00 am and 5:30 pm. Starts today! Who’s with me? Email Christina with questions and to reserve your spot! cmmerlo@gmail.com

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Rest day

Your resolutions have officially made it through January. Let me help you get through another month! Come try out POWER CAMP- 4 weeks: Mon, Tues, Thurs, 6:00 am and 5:30 pm. Starts Monday. Who’s with me? Email Christina with questions and to reserve your spot! cmmerlo@gmail.com

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Take this Hero WOD on by yourself or in a 2 person team.  For the team workout;  only one person working at a time and both must run the mile together.

“Bull”

2 Rounds for time of:
200 Double unders
50 Overhead squats (Men 135 lbs, Women 95 lbs)
50 Pull-ups
Run 1 mile

Post time to responses.

Your resolutions have officially made it through January. Let me help you get through another month! Come try out POWER CAMP- 4 weeks: Mon, Tues, Thurs, 6:00 am and 5:30 pm. Starts Monday. Who’s with me? Email Christina with questions and to reserve your spot! cmmerlo@gmail.com

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8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to responses not including 8th rest.

Compare to June 2, 2010.

Your resolutions have officially made it through January. Let me help you get through another month! Come try out POWER CAMP- 4 weeks: Mon, Tues, Thurs, 6:00 am and 5:30 pm. Starts Monday. Who’s with me? Email Christina with questions and to reserve your spot! cmmerlo@gmail.com

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