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!
August 3, 2012
Friday 120803
3 Rounds for time of:
200 Meter run
15 Kettlebell swings (Men 70 lbs, Women 55 lbs)
10 Box jumps (Men 30” box, Women 24” box)
5 Handstand push-ups (nose to floor)
Post time to responses.
End of Summer Bash at the Renfrow’s! Join us THIS Saturday afternoon around 12pm for 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!