Workout of the Day (WOD)

Saturday 120707

“Paul“

5 Rounds for time of:
50 Double unders
35 Knees to elbows
Overhead walk, 20 yards (Men 185 lbs, Women 125 lbs)

Post time to responses.

Team CrossFit Jenks Games T-shirts are in!!! To avoid any confusion on who ordered what, we are going to have a specific day to pick up and pay for your t-shirt. Shirts will be available to pick up today from 7am-12pm.

The following classes will be canceled next week:

CrossFit Jenks Kids:  Tuesday, July 10th & Thursday, July 12th at 9:30am.

Power Camp:  Tuesday, July 10th, Thursday, July 12th & Monday July 16th.

Free Introductory Class:  Saturday, July 14th at 11:00am.

No daycare will be provided from Tuesday, July 10th through Monday, July 18th. 

Friday 120706

As many rounds as possible in 20 minutes of:
250 Meter row
20 Overhead walking lunge steps (Men 45 lb plate, Women 35 lb plate)
15 Lateral jumps over plate
10 Ground to overhead with plate
5 Shuttle runs with plate, forward then backward (30’ each)

Post rounds to responses.

Team CrossFit Jenks Games T-shirts are in!!! To avoid any confusion on who ordered what, we are going to have a specific day to pick up and pay for your t-shirt. Shirts will be available to pick up on Friday from 9:30am-12:00pm and on Saturday from 7am-12pm.

The following classes will be canceled next week:

CrossFit Jenks Kids:  Tuesday, July 10th & Thursday, July 12th at 9:30am.

Power Camp:  Tuesday, July 10th, Thursday, July 12th & Monday July 16th.

Free Introductory Class:  Saturday, July 14th at 11:00am.

Thursday 120705

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch (Men 135 lbs, Women 95 lbs)

Post times to responses.

Compare to July 20, 2010.

Wednesday 120704

There will be an 8am and 10am class offered today.  All other classes are canceled.

“Nutts“

For time:
10 Handstand push-ups
15 Deadlifts (Men 250 lbs, Women 175 lbs)
25 Box jumps (Men 30″ box, Women 24″ box)
50 Pull-ups
100 Wallball shots (Men 20 lb ball, Women 14 lb ball)
200 Double-unders
Run 400 meters with bumper plate (Men 45 lbs, Women 35 lbs)

Post time to responses.

Compare to January 1, 2011.

Tuesday 120703

21-15-9 rep rounds for time of:
Box jumps (Men 24” box, Women 20” box)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

Post time to responses.

Compare to December 13, 2011.

On Wednesday, July 4th there will be an 8am class and 10am class.  All other classes will be canceled.

The CrossFit 101 scheduled to start Tuesday, July 3rd is canceled.  The next CrossFit 101 will start on Tuesday, July 17th.