August 8, 2012
Wednesday 120808
3 Rounds for time of:
500 Meter row
12 Handstand push-ups
12 Chest to bar pull-ups
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Workout of the Day (WOD)
August 7, 2012
Tuesday 120807
5 rounds for time of:
5 Deadlifts (Men 275 lbs, Women 185 lbs)
10 Burpees (with clap overhead while airborne)
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Compare to October 14, 2009.
August 6, 2012
Monday 120806
21-18-15-12-9-6 and 3 rep rounds for time of:
Med ball overhead walking lunge steps (Men 20 lb ball, Women 14 lb ball)
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
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Compare to January 6, 2009.
August 4, 2012
Saturday 120804
“Michelle”
4 Rounds for time of:
10 Front squats (Men 135 lbs, Women 95 lbs)
10 Pull-ups
10 Push press (Men 135 lbs, Women 95 lbs)
10 Ring dips
Post time to responses.
Don’t forget about The Summer Bash at the Renfrow’s today around 12pm! There will be food, fun and swimming at the home of Garth and Natalie Renfrow. Bring yourself, your family, a side dish and your favorite beverage! They will provide the meat and the pool! For directions and to RSVP, contact Nicole at nicoleberry@crossfitjenks.com. Hope to see everyone there!