March 2011

Saturday 110326

For time:
400 Meter run
21-15-9 of the couplet:
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Box jumps (Men 24” box, Women 20” box)
400 Meter run
21-15-9 of the couplet:
Burpees
Pull-ups
400 Meter run

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=85  Total Burpees=3,655

The 7, 8, & 9 o’clock hours are for CrossFit Open Competitors only.  There will be no regular class at 9:00am but we will still be having the 10:00am class for all members that are not in the CrossFit Open.  If you are in the CrossFit Open and do not have your heat time, text Breck at 918-639-9144.

Friday 110325

4 Rounds, each for time of:
800 meter run

Rest 3 minutes between efforts.

Post times for each round to responses.

100 Day Burpee Countdown Challenge

Burpees=84  Total Burpees=3,570

53 is not Legit?!

Any of you who completed WOD 1 at CrossFit Jenks will need to come back in on Saturday if you would like your scores to be valid. We apologize greatly for the inconvenience.

This Saturday’s CrossFit Open will run from 7am to 10am.  We will be running the workout in heats of 3, the first heat starting at 7:15 and every 15 minutes thereafter. If you have registered to participate in the Open, please e-mail me and let me know what hour (7, 8, or 9am) you will be attending. This will be first come first serve so please let me know ASAP.

**Our “regular” 9am class will be canceled, but we will still be offering the 10am class for all of our members who are not competing in the CrossFit Open.
If you have any additional questions please e-mail me at breckberry@crossfitjenks.com.

Thursday 110324

For time:
1000 Meter row
50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Toes to bar
10 Muscle ups

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=83  Total Burpees=3,486

Wednesday 110323

“Dumbbell Fran”

21-15-9 rep rounds for time of:

Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)

Pull-ups

Post time to responses.

Compare to November 10, 2009.

100 Day Burpee Countdown Challenge

Burpees=82  Total Burpees=3,403

Tuesday 110322

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to responses.

Compare to October 7, 2010.

100 Day Burpee Countdown Challenge

Burpees=81  Total Burpees=3,321