October 16, 2010
Saturday 101016
“Badger”
Complete three rounds for time of:
Squat clean, 30 reps (Men 95 lbs, Women 65 lbs)
30 Pull-ups
Run 800 meters
Post time to responses.
Compare to February 7, 2009.
October 2010
October 15, 2010
Friday 101015
15-10 & 5 rep rounds for time of:
Hang power clean (Men 135 lbs, Women 95 lbs)
Thruster (Men 135 lbs, Women 95 lbs)
Post time to responses.
October 14, 2010
Thursday 101014
1-2-3-4-5-5-4-3-2 & 1 rep rounds for time of:
Muscle up
Burpees (multiply each round x 3) (For example: the 3 rep round would be 9 burpees, 4 rep round would be 12 bupees)
Post time to responses.
October 13, 2010
Wednesday 101013
3 Rounds for time of:
25 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
20 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs
15 Kettlebell swings (Men 70 lbs, Women 45 lbs)
Post time to responses.
The next series of On-Ramp classes will begin this Thursday, October 14th at 6:30 pm. It’s not to late to get signed up! E-mail breckberry@crossfitjenks.com to reserve your spot.
October 12, 2010
Tuesday 101012
“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 July 17, 2010.
The next series of On-Ramp classes will begin this Thursday, October 14th at 6:30 pm. It’s not to late to get signed up! E-mail breckberry@crossfitjenks.com to reserve your spot.
For those of you who have yet to RSVP for dinner at the KITCHEN this Friday night, please do so by this Wednesday if you’d like to come. We would like to get an accurate head count for the chef. All dinners will be half off (drinks not included)! Please e-mail breckberry@crossfitjenks.com to R.S.V.P. We look forward to seeing everyone there!