July 2011

Tuesday 110726

50 Reps for time of:
Dumbbell burpee complex
(With dumbbells do a push-up, squat clean, thruster complex)

Post dumbbell load and time to responses.

Compare to June 30, 2010.

This Friday, July 29th and Monday, August 1st there will be no daycare offered during the 9:30am class.  Sorry for any inconvenience.

The Saturday Free Introductory class will be canceled this week.

***CF Jenks Team!! The Life As Rx’d competition is coming up soon and we would love to put a CFJ Team together! The competition is FREE for competitors and there will be tons of prizes and lots of fun! If you are interested in being on the team, post to the comments or e-mail Nicole at nicoleberry@crossfitjenks.com. The event is a one day competition on August 12th & 13th in Dallas. For more information, check out the website at http://www.asrx.com/ustour/dallas/

Monday 110725

“Helen”

3 Rounds for time:
Run 400 meters
21 Kettlebell swings (Men 55 lbs, Women 35 lbs)
12 Pull-ups

Post time to responses.

Compare to March 11, 2011.

This Saturday’s Free Introductory class will be canceled.

Sunday 110724

Rest day

Saturday 110723

3 Rounds for time of:
50 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
50 Med ball overhead walking lunge steps (Men 20 lb ball, Women 14 lb ball)
50 Lateral jumps over bench while holding med ball (Men 20 lb ball, Women 14 lb ball)

Rules:  If your med ball touches the ground you have to do 5 burpees before continuing.

Post time to responses.

Friday 110722

3 Rounds for time of:
15 Snatch grip deadlifts (Men 95 lbs, Women 65 lbs)
15 Hang power snatches (Men 95 lbs, Women 65 lbs)
15 Overhead squats (Men 95 lbs, Women 65 lbs)

Post time to responses.