April 5, 2013
Friday 130405
5 Rounds for time of:
500 Meter row
400 Meter run
Post time to responses.
Compare to December 29, 2011.
April 2013
April 4, 2013
Thursday 130404
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here.
Post reps to responses.
The Saturday Open WOD Heat Times for 13.5 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!
Also, don’t forget to join us at noon this Saturday for a post- Open celebration! Bring your family, a side dish and a beverage of your choice. We hope to see everyone there!
April 3, 2013
Wednesday 130403
3 Rounds for time of:
40 Box jumps (Men 24” box, Women 20” box)
20 Backwards overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
10 Burpees with jump to a plate
Post time to responses.
Come help us celebrate the end of the CrossFit Games Open this Saturday at 12pm! Bring your family, a side dish and beverage of your choice! Hope to see everyone there!
April 2, 2013
Tuesday 130402
5 Rounds for time of:
15 Dumbbell push press (Men 45 lb dumbbells, Women 25 lb dumbbells)
50 Double unders
Post time to responses.
Compare to September 14, 2010.
Come help us celebrate the end of the CrossFit Games Open this Saturday at 12pm! Bring your family, a side dish and beverage of your choice! Hope to see everyone there!
April 1, 2013
Monday 130401
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to responses.
Compare to May 16, 2012.
Congratulations to Brian and Liz Stamile on the birth of their baby girl, Reagan! We are so happy that Mom & Baby are healthy and doing well! Can’t wait to meet this sweet girl!