“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 07112.
* We are closed today but will be offering 2 classes (10:00am and 12:00pm) on New Year’s Day.
5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
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Nicole and I decided that we should start the New Year off right by offering 2 classes on New Years Day. On January 1, 2008 we will have a 10:00 am class and a 12:00 pm class. We have designed a workout specific to the New Year. The workout will be as follows:
500 Meter run
30 Pull-ups
30 Thrusters
30 Sit-ups
30 Push press
30 Walking lunge steps
30 Kettlebell Swings
30 Deadlifts
30 Squats
30 Push-ups
30 Sumo deadlift high pull
30 Box jumps
30 Burpees
This workout consists of 12 different exercises with 30 reps which represent the 12 months of the year and a total of 360 reps that represent the days of the year. I bet your saying there is 365 days in the year. Well that is where the 500 meter run comes in. It represents the remaining 5 days.
If you plan on attending a class please e-mail Breck or post in responses which class you will be attending. Thank You.
Rest Day
Danny Smith representing Crossfit Jenks at Galveston Beach!
Run 5K
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Compare to 071129
Breck and I would like to give a big thanks to Captain Dennis R. Berry, (aka “OkieDB”), for his dedication to serving this great nation and making it possible for us to enjoy the everyday freedoms that we sometimes take for granted. OkieDB is a remarkable soldier, family man and friend. He has been a tremendous help for us here at CrossFit Jenks. In more ways than one he has shown his dedication and passion for health and fitness. From his daily detailed posts, constant motivation, and the exciting, well planned classes that he has instructed. We would like to thank you, OkieDB, you are an inspiration to us all! We look forward to your posts and photos (we’re expecting one of you in your CrossFit Jenks t-shirt at one of Saddam’s palaces)! We wish you a safe trip and expeditious return home. And Remember, “Train Hard, Train Smart, Train to Survive!”
CrossFit Jenks Out
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Compare to 070219.
