April 20, 2010
Tuesday 100420
4 Rounds for time of:
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
10 Hang power snatches (Men 95 lbs, Women 65 lbs)
200 Meter run
Post time to responses.
April 2010
April 19, 2010
Monday 100419
For reps:
4 Minutes of double unders
4 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)
3 Minutes of double unders
3 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)
2 Minutes of double unders
2 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)
1 Minute of double unders
1 Minute of wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post total reps to responses.
April 18, 2010
Sunday 100418
Rest day
Congratulations goes out to our CrossFit Jenks Team for winning The American Lung Association’s Fight for Air Climb! Click here for the team race results.
Attention: GSX recently posted hotel information for the South Central Regional Qualifier with discounted rates. Click here for all the hotels with discounted rates. Be sure to make reservations soon because they are filling up fast. Nicole and I are staying at the Radisson Hotel Fort Worth South.
April 17, 2010
Saturday 100417
For time:
20 Pull-ups
20 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
20 Pull-ups
20 Hang squat cleans (Men 95 lbs, Women 65 lbs)
20 Pull-ups
20 Thrusters (Men 95 lbs, Women 65 lbs)
20 Pull-ups
20 Power snatches (Men 95 lbs, Women 65 lbs)
20 Pull-ups
Post time to responses.
The 9:00 am class today, April 17th will be canceled! The 10:00 am class and 11:00 am Free Introductory class will still be offered.
Samuel’s back home from boot camp and it is time to party! Today, April 17th at 1:00 pm Samuel & Kelsey would like to invite everyone to their home for some good food and ultimate frisbee! Chicken and burgers will be provided so all you need to bring is a side dish (Paleo/Zone). R.S.V.P. Kelsey at crossfitrockstar@gmail.com.
April 16, 2010
Friday 100416
“J.T.”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to responses.
Compare to October 21, 2009.
The 9:00 am class this Saturday, April 17th will be canceled! The 10:00 am class and 11:00 am Free Introductory class will still be offered.
Samuel’s back home from boot camp and it is time to party! This Saturday, April 17th at 1:00 pm Samuel & Kelsey would like to invite everyone to their home for some good food and ultimate frisbee! Chicken and burgers will be provided so all you need to bring is a side dish (Paleo/Zone). R.S.V.P. Kelsey at crossfitrockstar@gmail.com.
Thank you to everyone who has already made a donation to The American Lung Association’s Fight for Air Climb! We have almost reached our goal of $1,000! If we raise $1,000 all 10 of our team members will be able to compete this Saturday. If you would like to help us reach our final goal, please click here to make a donation.
We still need a couple of ladies to step forward and join the CFJ affiliate team for regionals. If you are interested please respond to ginnyk@alumni.oc.edu.