March 2010

Wednesday 100331

3 Rounds for reps of:

3 Minutes of max reps squat clean & jerk (Men 155 lbs, Women 100 lbs)

3 Minutes of rest

Post reps to responses.

100 Day Burpee Countdown Challenge

Burpees=90  Total Burpees=4095

The next On Ramp classes will begin Monday, April 5th.  The On Ramp classes are a series of 8 classes that are offered either on Monday’s & Wednesday’s at 6:00 am or Tuesday’s & Thursdays at 6:30 pm.  The On Ramp classes are limited to 5 people.  The On Ramp classes teach the fundamental movements of CrossFit that prepare you for our group CrossFit classes.  Be sure to sign up soon as these classes fill up fast and once they start they are closed for enrollment.  E-mail breckberry@crossfitjenks.com to get signed up.

Tuesday 100330

“Nicole”

As many rounds as possible in 20 minutes of:

400 Meter run

Max rep pull-ups

Post number of pull-ups completed for each round to responses.

Compare to November 23, 2009.

100 Day Burpee Countdown Challenge

Burpees=89  Total Burpees=4005

The next On Ramp classes will begin Monday, April 5th.  The On Ramp classes are a series of 8 classes that are offered either on Monday’s & Wednesday’s at 6:00 am or Tuesday’s & Thursdays at 6:30 pm.  The On Ramp classes are limited to 5 people.  The On Ramp classes teach the fundamental movements of CrossFit that prepare you for our group CrossFit classes.  Be sure to sign up soon as these classes fill up fast and once they start they are closed for enrollment.  E-mail breckberry@crossfitjenks.com to get signed up.

Monday 100329

As many rounds as possible in 15 minutes of:

10 Toes to bar

15 Push-ups

20 Walking lunge steps

Post rounds to responses.

100 Day Burpee Countdown Challenge

Burpees=88  Total Burpees=3916

The next On Ramp classes will begin Monday, April 5th.  The On Ramp classes are a series of 8 classes that are offered either on Monday’s & Wednesday’s at 6:00 am or Tuesday’s & Thursdays at 6:30 pm.  The On Ramp classes are limited to 5 people.  The On Ramp classes teach the fundamental movements of CrossFit that prepare you for our group CrossFit classes.  Be sure to sign up soon as these classes fill up fast and once they start they are closed for enrollment.  E-mail breckberry@crossfitjenks.com to get signed up.

Sunday 100328

Rest day

100 Day Burpee Countdown Challenge

Burpees=87  Total Burpees=3828

Laura caught in the act!

Saturday 100327

“Squat a Ton & Run” (Courtesy of CrossFit LA)

4 Rounds for time of:
Squat one ton
Run 400m
– note: you must start with your weights on the ground

One ton=2240 lbs
225 lbs. = 10 reps
205 lbs. = 11 reps
185 lbs. = 12 reps
155 lbs. = 15 reps
135 lbs. = 17 reps
115 lbs. = 20 reps
95 lbs. = 24 reps
65 lbs. = 35 reps
45 lbs. = 50 reps

Your choice of the following 3; back squat, front squat, overhead squat.

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=86  Total Burpees=3741