December 2012

Thursday 121206

For time:

500 Meter row

10 Front squats (Men 185 lbs, Women 125 lbs)

400 Meter row

8 Front squats

300 Meter row

6 Front squats

200 Meter row

4 Front squats

100 Meter row

2 Front squats

Post time to responses.

 

Mark Your Calendars!!! Crossfit Jenks is having a 12 Days of Christmas Party!! Next Friday, December 14th at 5:30 pm we will be celebrating the holiday season with a fun Christmas WOD and after party. Dress in your best Christmas outfit and come celebrate. Prizes will be given for best dressed male and female. There will be a party after the workout so bring an appetizer and your favorite adult beverage. See you then! 

Wednesday 121205

Complete the following in any order or method you prefer for time. The only prerequisite is all distance and reps must be accumulated to complete.

Run 1 mile (4 laps)

60 Double push up burpees

60 Over the box jumps (Men 24″ box, Women 20″ box)

60 Knees to elbows

Post time to responses.

Tuesday 121204

21-15-9 rep rounds for time of:

Pull-ups

Wall ball shots (Men 20 lb ball, Women 14 lb ball)

Kettlebell swings (Men 55 lbs, Women 35 lbs)

Post time to responses.

Monday 121203

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps (Men 24″ box, Women 20″ box)
12 Barbell Overhead walking lunge steps (Men 95 lbs, Women 65 lbs)

Post rounds to responses.

December Power Camp starts today!! Come join us at 5:30 and get your sweat on. The Holidays are hard- don’t gain the Christmas weight. Try it for free. Mon, Tues, Thursday 6:00 am or 5:30 pm. See you tonight! 

Sunday 121202

Rest day