Tuesday 111101

Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to March 28, 2011.

Check out our CrossFit Jenks Kids Classes!  We would like to offer parents and kids ages 5 to 17 years old an opportunity to come try it out for FREE!  The classes will be offered today thru Thursday at 4:30pm.  Please e-mail Breck the day you plan to attend at breckberry@crossfitjenks.com.

Monday 111031

For time:
50 Burpees
400 Meter run
30 Burpees
800 Meter run
20 Burpees
1 Mile run

Post time to responses.

Today we will be starting our CrossFit Jenks Kids Classes!  We would like to offer parents and kids ages 5 to 17 years old an opportunity to come try it out for FREE!  The classes will be offered Monday thru Thursday at 4:30pm.  Please e-mail Breck the day you plan to attend at breckberry@crossfitjenks.com.

November Power Camp starts this week!! Sign up today to reserve your spot! 6:00 am or 5:30 pm Monday, Tuesday, Thursday. Email Christina at cmmerlo@gmail.com

Sunday 111030

Rest day

Next week we will be starting our CrossFit Jenks Kids Classes!  We would like to offer parents and kids ages 5 to 17 years old an opportunity to come try it out for FREE!  The classes will be offered this coming Monday thru Thursday at 4:30pm.  Please e-mail Breck the day you plan to attend at breckberry@crossfitjenks.com.

November Power Camp starts next week!! Sign up today to reserve your spot! 6:00 am or 5:30 pm Monday, Tuesday, Thursday. Email Christina at cmmerlo@gmail.com

Saturday 111029

“Bradshaw“

10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (Men 225 lbs, Women 155 lbs)
12 Pull-ups
24 Double-unders

Post time to responses.

Next week we will be starting our CrossFit Jenks Kids Classes!  We would like to offer parents and kids ages 5 to 17 years old an opportunity to come try it out for FREE!  The classes will be offered this coming Monday thru Thursday at 4:30pm.  Please e-mail Breck the day you plan to attend at breckberry@crossfitjenks.com.

November Power Camp starts next week!! Sign up today to reserve your spot! 6:00 am or 5:30 pm Monday, Tuesday, Thursday. Email Christina at cmmerlo@gmail.com

Friday 111028

15-12-9 rep rounds for time of:
Thrusters (Men 135 lbs, Women 95 lbs)
Weighted pull-ups (Men 45 lbs, Women 30 lbs)

Post time to responses.

November Power Camp starts next week!! Sign up today to reserve your spot! 6:00 am or 5:30 pm Monday, Tuesday, Thursday. Email Christina at cmmerlo@gmail.com