Workout of the Day (WOD)

Wednesday 130703

Tomorrow, July 4th, there will be one class offered at 10am.

Every minute on the minute for 20 minutes for max reps of:

Even minutes-Muscle-ups

Odd minutes-Front Squats (Men 205 lbs, Women 135 lbs)(no rack, from the ground)

Post reps to responses.

The next series of CrossFit 101 classes will begin on Tuesday, July 16th at 6:30pm. If you would like to sign up or have any questions please e-mail breckberry@crossfitjenks.com. 

Join CrossFit Jenks in supporting a great cause!

The CrossFit community is coming together on Saturday, July 6th, 2013 to raise money for catastrophic children’s illnesses by participating in a workout called “Hope”. CrossFit Jenks is part of this initiative and we would like everyone to come out to support this very worthy cause on Saturday, July 6th at our regularly scheduled class times 9am and 10am.

Visit the website (http://hope.crossfit.com/cures) to register and join the CrossFit Jenks Affiliate team. Please let us know if you have any questions!

Tuesday 130702

This Thursday, July 4th, there will be one class offered at 10am.

4 Minutes to complete:

For time:

400 Meter run

then

7 Minutes to complete:

5 Rounds for time of:

10 Chest to bar pull-ups

10 Ring dips

then

7 Minutes to complete:

For time:

800 Meter run

then

7 Minutes to complete:

5 Rounds for time of:

10 Toes to bar

10 Hand release push-ups

then

4 Minutes to complete:

For time:

400 Meter run

Post each mini WOD time and all 5 WOD’s combined time to responses.

The CrossFit 101 scheduled to start tonight will be canceled due to the upcoming holiday.  The next series of CrossFit 101 classes will begin on Tuesday, July 16th at 6:30pm. If you have any questions please e-mail breckberry@crossfitjenks.com. 

Monday 130701

This Thursday, July 4th, there will be one class offered at 10am.

For time:
10 Thrusters (Men 135 lbs, Women 95 lbs)
50 Double unders
8 Thrusters
40 Double unders
6 Thrusters
30 Double unders
4 Thrusters
20 Double unders
2 Thrusters
10 Double unders

Post time to responses.

Compare to June 7, 2012.

The CrossFit 101 scheduled to start Tuesday, July 2nd will be canceled due to the upcoming holiday.  The next series of CrossFit 101 classes will begin on Tuesday, July 16th at 6:30pm. If you have any questions please e-mail breckberry@crossfitjenks.com. 

Join CrossFit Jenks in supporting a great cause!

The CrossFit community is coming together on Saturday, July 6th, 2013 to raise money for catastrophic children’s illnesses by participating in a workout called “Hope”. CrossFit Jenks is part of this initiative and we would like everyone to come out to support this very worthy cause on Saturday, July 6th at our regularly scheduled class times 9am and 10am.

Visit the website (http://hope.crossfit.com/cures) to register and join the CrossFit Jenks Affiliate team. Please let us know if you have any questions!

Sunday 130630

For Independence Day, this Thursday, July 4th there will be one class at 10am.

Rest day

The CrossFit 101 scheduled to start Tuesday, July 2nd will be canceled due to the upcoming holiday.  The next series of CrossFit 101 classes will begin on Tuesday, July 16th at 6:30pm. If you have any questions please e-mail breckberry@crossfitjenks.com. 

Saturday 130629

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

“The CrossFit Total”

Back Squat, 1 Rep Max

Shoulder Press, 1 Rep Max

Deadlift, 1 Rep Max

Post total to responses.

Read more about the rules and proper form in the CrossFit Journal article, “CrossFit Total” . 

2007 CrossFit Games, CrossFit Total – video [wmv] [mov]