March 31, 2013
Sunday 130331
Rest day
March 2013
March 30, 2013
Saturday 130330
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Download a PDF of the workout description and scorecard
Post score to responses.
Final Weigh-In!!!!!!!!! If you are a participant in the CFJ Fit for Life Nutrition Challenge we will be doing our final weigh-in and measurements TODAY, March 30th at 12pm.
March 29, 2013
Friday 130329
“The CrossFit Jenks Warm-up”
3 Rounds for time of:
15 Overhead squats (Men 45 lb barbell, Women 35 lb barbell)
15 Push-ups
15 Ab mat military sit-ups
15 Ring or bar dips
15 Pull-ups
Post time to responses.
Compare to March 23, 2012.
The Saturday Open WOD Heat Times for 13.4 will start at 8am and run every half hour until 10:30am. For example: 8:00, 8:30, 9:00, etc.. Please e-mail me at breckberry@crossfitjenks.com with your preferred heat time by Friday at 5pm. We ask that you show up early as we will be starting each heat ON TIME. You will be responsible for your own warm-up. The very LAST heat time available will be 10:30am. The gym doors will open at 7:30am in order for people to start warming up. Again, please be ready to go 10 minutes before your scheduled heat time. Good luck to all the CrossFit Jenks competitors!!
****Child Care will be from 9am-10am ONLY. Please plan your heat times accordingly!
March 28, 2013
Thursday 130328
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Download a PDF of the workout description and scorecard
Post score to responses.
Final Weigh-In!!!!!!!!! If you are a participant in the CFJ Fit for Life Nutrition Challenge we will be doing our final weigh-in and measurements this Saturday, March 30th at 12pm.
March 27, 2013
Wednesday 130327
For time:
500 Meter row
15 Power snatches (Men 135 lbs, Women 95 lbs)
500 Meter row
15 Hang squat cleans
500 Meter row
15 Thrusters
Post time to responses.
