Sunday 130630
For Independence Day, this Thursday, July 4th there will be one class at 10am.
Rest day
The CrossFit 101 scheduled to start Tuesday, July 2nd will be canceled due to the upcoming holiday. The next series of CrossFit 101 classes will begin on Tuesday, July 16th at 6:30pm. If you have any questions please e-mail breckberry@crossfitjenks.com.
Saturday 130629
The 11:00am Free Introductory Class is canceled today.
Back Squat, 1 Rep Max
Shoulder Press, 1 Rep Max
Deadlift, 1 Rep Max
Compare to December 26, 2011.
Read more about the rules and proper form in the CrossFit Journal article, “CrossFit Total” .
2007 CrossFit Games, CrossFit Total – video [wmv] [mov]
Friday 130628
With a 10 minute time limit, try to complete for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Power Clean (Men 135 lbs, Women 95 lbs)
Hand Stand Push Ups
5 Minute rest break, then:
With a 10 minute time limit, try to complete for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Box jump overs (Men 24” box, Women 20” box)(these are jumps completely over the box and not on and over)
Post times to responses.
Thursday 130627
“Lynne”
5 Rounds for max reps of:
Bench press (Men bodyweight, Women 2/3 bodyweight)
Pull-ups (Immediately followed by bench press)
Rest 5 minutes between rounds.
Post bench press load and total reps to responses.
Compare to February 20th, 2013.
Wednesday 130626
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 October 26, 2012.
