November 5, 2010
Friday 101105
3 Rounds for time of:
30 Box jumps (Men 24″ box, Women 20″ box)
20 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
10 Hang power snatches (Men 95 lbs, Women 65 lbs)
Post time to responses.
November 2010
November 4, 2010
Thursday 101104
10 Rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post load and time to responses.
November 3, 2010
Wednesday 101103
3 Rounds for time of:
800 Meter run
50 Sit-ups
50 Walking lunge steps
Post time to responses.
November 2, 2010
Tuesday 101102
For time:
1000 Meter row
then
21-15 & 9 reps of:
Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
Push press (Men 95 lbs, Women 65 lbs)
Post time to responses.
November 1, 2010
Monday 101101
“Mary”
As many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 One-legged squats
15 Pull-ups
Post rounds to responses.
CrossFit Jenks November On-Ramp schedule will be as follows:
Beginning of the month (Monday, November 1st) there will be a Monday/Wednesday 6:30pm AND Saturday at 11am.
**The Saturday class time will be a combination of the On Ramp class and the Free Introductory Class.
These classes are limited to 5 people per class. Please e-mail Breck at breckberry@crossfitjenks.com to reserve your spot.