CrossFit Jenks http://crossfitjenks.com Functional Integrated Training, LLC - Jenks, Oklahoma Fri, 04 Jul 2008 05:02:04 +0000 http://wordpress.org/?v=2.2.2 en July 4, 2008 http://crossfitjenks.com/2008/07/04/july-4-2008/ http://crossfitjenks.com/2008/07/04/july-4-2008/#comments Fri, 04 Jul 2008 05:01:48 +0000 Breck http://crossfitjenks.com/2008/07/04/july-4-2008/ Friday 080704

5 Rounds for time of:

Run 400 Meters

25 Burpees

Post time to responses.

Happy 4th of July!!

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We are closed today July 4th, Saturday July 5th and Monday July 7th.

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“Cindy”

As many rounds as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Post rounds to responses.

Brandon and Karla’s going away party/ CrossFit Jenks Outdoor Summer Competiton at The Berry Farm.

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We will be closed July 4th, 5th and 7th.

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5 Rounds for time of:

400 Meter run

15 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)

15 Push Press (Men 95 lbs, Women 65 lbs)

Post time to responses.

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1 Mile run for time

Rest 5 minutes

Back Squat 5-5-5-5-5 reps

Post mile time and back squat loads to responses.

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3 Rounds for time of:

30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

30 Sit-ups

30 Kettlebell swings (Men 55 lbs, Women 35 lbs)

30 Double unders or 100 single unders

Post time to responses.

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* We will be closed July 4th, 5th, and 7th.

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Rest Day

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3 Rounds for time of:

10 Burpees

20 Walking lunge steps

30 Sit-ups

40 Squats

50 Double unders (or sub 150 regular jump rope)

Post time to responses.

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Every minute on the minute for 20 minutes of:

5 Deadlifts
5 Hang powerclean
5 Thrusters

(Men 95 lbs all lifts, Women 65 lbs all lifts)

Click here for a video demonstration.

Post rounds completed to responses.

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For time:

800 Meter run

50 Pull-ups

800 Meter run

50 Squats

800 Meter run

50 Push-ups

Post time to responses.

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“Fight Gone Bad!”

Three rounds of:
Wall-ball, (Men 20 pound ball, Women 12 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to responses.

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