March 25, 2012
Sunday 120325
Rest day
Mandy Nightingale- World Champion Trick Skier!
March 24, 2012
Saturday 120324
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]
Post score to responses.
March 23, 2012
Friday 120323
“The CrossFit Jenks Warm-up”
3 Rounds for time of:
15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring or bar dips
15 Pull-ups
Post time to responses.
Compare to November 29, 2010.
Hooray for the end of the CrossFit Open! To celebrate, we would like to invite everyone to a BBQ this Saturday at 12:30pm. Bring yourself, a side-dish or donate to the “meat” fund if you can and a beverage of your choice! If you wouldn’t mind, send an e-mail to Nicole at nicoleberry@crossfitjenks.com, just so we have an idea of how much meat to buy. Also, we will not be providing child care, but the kiddos are welcome to come hang out! Look forward to seeing everyone there!
March 22, 2012
Thursday 120322
21-15-9 rep rounds for time of:
Power snatch (Men 115 lbs, Women 75 lbs)
Box Jumps (Men 24” box, Women 20” box)
Post time to responses.
Compare to March 24, 2010.
This Saturday from 8:00am to 11am we will be doing the Open WOD 12.5. The heat times will be every 15 minutes starting with the first heat at 8:00am. Please e-mail breckberry@crossfitjenks.com to reserve your heat time.
Hooray for the end of the CrossFit Open! To celebrate, we would like to invite everyone to a BBQ this Saturday at 12:30pm. Bring yourself, a side-dish or donate to the “meat” fund if you can and a beverage of your choice! If you wouldn’t mind, send an e-mail to Nicole at nicoleberry@crossfitjenks.com, just so we have an idea of how much meat to buy. Also, we will not be providing child care, but the kiddos are welcome to come hang out! Look forward to seeing everyone there!
CrossFit Kids t-shirts and Ladies tanks are in!!!!! And they are super cute if I do say so myself! The kids shirts turned out a little larger than I thought, so those of you who e-mailed me may be downsizing a bit. The cost for the tanks and kids t’s are 20 bucks.
March 21, 2012
Wednesday 120321
3 Rounds for time of:
10 Hang power cleans (Men 135 lbs, Women 95 lbs)
30 Sit-ups (Anchored)
Post time to responses.
Hooray for the end of the CrossFit Open! To celebrate, we would like to invite everyone to a BBQ this Saturday at 12:30pm. Bring yourself, a side-dish or donate to the “meat” fund if you can and a beverage of your choice! If you wouldn’t mind, send an e-mail to Nicole at nicoleberry@crossfitjenks.com, just so we have an idea of how much meat to buy. Also, we will not be providing child care, but the kiddos are welcome to come hang out! Look forward to seeing everyone there!
CrossFit Kids t-shirts and Ladies tanks are in!!!!! And they are super cute if I do say so myself! The kids shirts turned out a little larger than I thought, so those of you who e-mailed me may be downsizing a bit. The cost for the tanks and kids t’s are 20 bucks.