November 2011

Saturday 111105

The 11:00am Free Introductory Class is canceled today.

Complete as many rounds as possible in 20 minutes of:
15 Double-unders
15 Burpees
15 Box Jumps (Men 24″ box, Women 20″ box)
15′ Rope climb – 1 ascent

Post rounds to responses.

CrossFit Jenks Kids will be officially starting this coming Monday, November 7th.  The cost will be $75/month for the 1st child and $50/month for each additional child.  The schedule will be as follows:

Monday/Wednesday 4:30pm- Kids 5 to 7 years old

Tuesday/Thursday 4:30pm- Kids 8 and above         

*Space is limited! 

 Please e-mail Breck at breckberry@crossfitjenks.com to reserve your spot.                                                                                                                                                                                                                                                                                                  

Friday 111104

“Colby”

3 Rounds for time of:
10 Handstand push-ups
17 Squat snatches (Men 75 lbs, Women 45 lbs)
11 Chest to bar pull-ups

Post time to responses.

Members of our CrossFit community lost their precious, 4 year-old son, Colby, in a tragic accident last month.  His parents (Josh and Arami), the Owasso Fire Department, and the CrossFit community are in the works of developing numerous fundraisers on behalf of Colby to find a cure for Angelman syndrome (any donations can be made to www.cureangelman.org).  CF Owasso has put together this memory WOD, on behalf of Colby.

The Saturday Free Introductory Class at 11am is canceled for tomorrow.

Thursday 111103

“Derk”
3 Rounds for time of:
400 Meter run
7 Muscle ups

Post time to responses.

Compare to March 3, 2011.

This Saturday, November 5th, the 11:00am Free Introductory Class will be canceled.

Come check out 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 class will be offered today at 4:30pm.  Please e-mail Breck if you plan to attend at breckberry@crossfitjenks.com.

Wednesday 111102

7 Rounds for reps of:
1 Minute of Wall ball shots (Men 20 lb ball, Women 14 lb ball)
1 Minute of Hang squat snatches (Men 75 lbs, Women 55 lbs)

Post reps to responses.

This Saturday, November 5th, the 11:00am Free Introductory Class will be canceled.

Check out 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 today thru Thursday at 4:30pm.  Please e-mail Breck the day you plan to attend at breckberry@crossfitjenks.com.

Tuesday 111101

Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to March 28, 2011.

Check out 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 today thru Thursday at 4:30pm.  Please e-mail Breck the day you plan to attend at breckberry@crossfitjenks.com.