June 15, 2010
Tuesday 100615
“The Stowers’ Tower of Power”
As many rounds as possible in 20 minutes of:
30 Double unders
1 Squat snatch
Post rounds and load used for snatch to responses.
June 2010
June 14, 2010
Monday 100614
3 Rounds for time of:
10 Chest to bar pullups
10 Front Squats (Men 165 lbs, Women 105 lbs)
10 Burpees
Post time to responses.
Compare to June 15, 2009.
June 12, 2010
Saturday 100612
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.
Compare to February 27, 2010.
June 11, 2010
Friday 100611
As many rounds as possible in 15 minutes of:
5 Burpees
10 Pull-ups
15 Box jumps (Men 24″ box, Women 20″ box)
Post rounds to responses.
We would like to invite you to attend a going away bash for the Kings this Saturday, June 12th at 1:00pm! Kody and Ginny have been a very special part of our CFJ Family, and in their honor, we will be having a BBQ poolside. Please bring your favorite Paleo/Zone friendly side dish and beverage of your choice. We will supply the meat! The BBQ will be at Phil’s house (thank you, Phil!). We will have directions available at the gym. We look forward to seeing everyone there! Please RSVP to Nicole at nicoleberry@crossfitjenks.com if you are planning to attend.