Wednesday 120530
As many rounds as possible in 15 minutes of:
25 Med ball clean into a wall ball shot (Men 20 lb ball, Women 14 lb ball)
20 Alternating one arm dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
15 Ring dips
Post time to responses.
This Friday, June 1st there will only be the 5am and 6am class offered and on Saturday, June 2nd all classes will be canceled. Thank you for your understanding while we transition into our new space. The new location will be opening on Monday, June 4th!
Attention Parents! Exciting changes for the kiddos!
The move-in date to our new CFJ location is Monday, June 4th. At that time, we will be expanding our current childcare schedule to SIX days a week. The weekday time will remain the same (9:30am) and Saturday at 9am. We will be requiring you to sign up each month in advance as we will need to limit the number of children to 10. The cost will be $30.00 unlimited monthly and $20.00 for each additional child. This will be deducted at the beginning of each month with your normal automatic-deduction. Cancellation policy will be the same as with our regular monthly memberships. NO CHARGE for kids over the age of 8. Please be aware that we will no longer be accepting drop-ins unless otherwise noted.
Also, we will be changing our regular CrossFit Kids classes to a Summer Camp Program! It is for kids ages 5-15 and will run from June 5th- July 31st on Tuesday and Thursday at 9:30am. The cost will be $75.00 per month for two days a week and $50.00 for each additional child OR $50.00 per month/per child for one day a week.
*CrossFit Kids Camp will be cancelled on July 12th due to the CrossFit Games.
If you have any additional questions, please contact Nicole at nicoleberry@crossfitjenks.com.
power snatch @ 65 – focusing on mechanics
sub ring dips for bar dips; WOD: 2 rounds + 3 med ball cleans to wall ball shots
med ball and DB @ Rx weight
Ran 1 mile after WOD
power snatch x 3 115.125.135.145f.145
As many rounds as possible in 15 minutes of:
25 Med ball clean into a wall ball shot 20 lb ball
20 Alternating one arm dumbbell snatches 50 lbs
15 Ring dips
3 rds + 3 snatches
3rds + 9 wall cleans
Power snatches: 3 ea @ 45-55-65-70-75
WOD w/ Rx weight, and bar dips: 2 rds + 15 clean/wallball shots
Power Snatch:
3 @ 115-125-135-145-155(failed on 3rd rep)
Wod as rx’d:
3 Rds + 3 medball clean/wallball
WOD as Rxd = 2 rounds + 25 wall cleans
PS 95-105-115-115-115
Rx’d=3 Rds + 7MBC/WB
wod w/ shallow bar dips and Rx’d weight
2 rds + 4 DB snatch
PSnatch: 5×3 @ 115-135-155-170-185(PR for triple)
WOD w/70# DB snatch
= 4rds + 8 MBC/WB; all ring dips unbroken
*multiple in-WOD teaching lessons from Coach P, my mind couldnt grasp the MBC/WB combo
WOD as Rx’d
3 rds + 22 MBC/WB
Wod modified: 2 rounds 18 wb’s
PS: 75, 95, 115, 135, 155 (failed on last attempt)
As per Paige and Christina, not getting under it!
WOD 2 rounds with 40 lb dumbell snatches
Power Snatch:
3 @ 115, 135, 145, 155, 170 (f on 2)
WOD w/55# DB snatch:
2 rds + 12 DB snatch
Power snatch up tp 85#
Poor form, so went to 75#
WOD
w/bar dips
2 rounds + 20 cleans/wall ball thingies
Good one, Breck!
3 rds 20 WB cleans
1 round + 13 ring dips…those dips slowed me. But rx.
PS 3×95-115-125-135-145
wod
2 rds + 4 DBPS
Power Snatch:
3 @ 95-115-135-145(x2)-135
Wod as rx’d:
3 Rds + 9 medball clean/wallball
PS 3@105-115-135-145(f on 3rd)-125
Wod as rx’d
2rds + 20 mbc/wb
Power snatch x 3 135#
WOD 2 rnds + 18 WB
Power Snatch up to 75#
WOD w/ purple band on ring dips with Rx’d DB
2rds + 6 Ring Dips