Friday 130322

3 Rounds for time of:

10 Ring dips

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

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

Post time to responses.

The Saturday Open WOD Heat Times for 13.3 will start at 8am and run every half hour until 10:30am. For example: 8:00, 8:30, 9:00, etc.. Please e-mail me at breckberry@crossfitjenks.com with your preferred heat time by Friday at 5pm. We ask that you show up early as we will be starting each heat ON TIME. You will be responsible for your own warm-up. The very LAST heat time available will be 10:30am. The gym doors will open at 7:30am in order for people to start warming up. Again, please be ready to go 10 minutes before your scheduled heat time. Good luck to all the CrossFit Jenks competitors!!

Thursday 130321

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

Post score to responses.

Wednesday 130320

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to August 27, 2012.

Tuesday 130319

For time:

20 Burpees

400 Meter run

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

500 Meter row

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

400 Meter run

20 Burpees

Post time to responses.

Monday 130318

As many reps as possible in 12 minutes of:

10-8-6-4-2 rep rounds of:

Bar muscle ups, chest to bar pull-ups or pull-ups (Athletes choice)

Dumbbell hang clean and jerk (Heavy as possible with proper mechanics)

If you make it through the 2 rep round start back at 10 again.

Post reps and dumbbell load to responses.