Monday 111031
For time:
50 Burpees
400 Meter run
30 Burpees
800 Meter run
20 Burpees
1 Mile run
Post time to responses.
Today we will be starting our CrossFit Jenks Kids Classes! We would like to offer parents and kids ages 5 to 17 years old an opportunity to come try it out for FREE! The classes will be offered Monday thru Thursday at 4:30pm. Please e-mail Breck the day you plan to attend at breckberry@crossfitjenks.com.
November Power Camp starts this week!! Sign up today to reserve your spot! 6:00 am or 5:30 pm Monday, Tuesday, Thursday. Email Christina at cmmerlo@gmail.com
Enjoy the CF Kids. What an amazing way to see kids achieve wellness, fitness, mental and physical capacity while having fun. Matt and Breck it is an awesome addition to your coaching. Train Hard, Train Smart, Train to Survive! OkieDB Out
WOD
=23:26
3 seconds slower in this order but felt much easier.
wod 19:32
26:58
26:06
side stitch slowed me waaaay down on the mile :-/
My first official CrossFit WOD. 28:17. Whatta way to start the day!
wod
23:12
SP 2@140
WOD
20:59
1:33 faster than last Monday. This way was much better. Good job 9:30!!
Skipped today! Wished I wouldn’t have now. Glad to know it was better than last Monday.
Wod
21:59
25 sec faster than last week
WOD
24:06
30sec faster than last week
Great job 9:30am!!
Did one from last week..
5 Rounds For time
7 Squat Cleans @ 105lbs
14 KB Swings w/35lbs
Time- 7:25
WOD 23:01
Can’t wait to do this one, I hate burpees and running… Christina – get ready to stay late!!
24:16
I like burpees more than running, if that tells anyone anything!! I wasn’t able to make it last Monday, so no comparison, unfortunately.
I think today’s WOD would be less tough/faster because that mile run in the beginning was tough, I imagine. Love the hard cardio, though!
=20:24
More trick than treat
WOD As Rx’d 21:??
Rest a bit then,
5rounds
7 Squat Cleans #155
14 KB’s #55
9:??
This one’s for you Jesse Hatfield… or anyone else interested in a Paleo recipe. I got this one from my handy-dandy Everyday Paleo book. I think it would be a great anytime meal or post-wod snack. This recipe calls for cinnamon, but I think you could do pepper and a smidge of salt and it would be good too!
“Karina’s Sausage Hash”
3 Yams
1lb ground pork sausage (I used ground chicken)
3 Tbsp coconut oil
2 Tbsp cinnamon
Grate yams in food processor (must have to make this a speedy process)
brown meat
Add oil and yams cook for 7-10minutes or until yams are soft
Add cinnamon and mix well!
WOD at home: (ran a little extra)
50 burpees
480 meters
30 burpees
960 meters
20 burpees
1 mile
29:53
WOD 23:20
Thank you Mr. Matt, for teaching our wild monkeys some Crossfit technique!
WOD 19:27 better than last week by almost a minute
Thanks for the recipe Nicole. It looks great!
WOD 25:4?
Push press 7×135#
WOD 27:32