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.
Sunday Team WOD:
400 Mtr run
100air squats
400 Mtr run
100 push ups
400 Mtr run
100 sit-ups
400 Mtr run
100 burpees
400 Mtr run
100 lunges
400 Mtr run
“Partner Workout”
In teams of two complete the following:
800 meter run (must be ran together)
50 Dips (Partner must hold the plank position in order for reps to count)
50 Box Jumps (Partner holds 55/20# overhead)
100 Push ups (Partner holds handstand)
50 Burpees Over Partner
50 Kettlebell Swing (55/25) Partner holds hollow body)
50 Toes to Bar (Partner hangs from bar)
300 Double Unders
800 Meter Run (must be ran together)
31:40
Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters
Used 40#
All 20 mins.
~2 mi run at turkey mtn with Rayus, walked/ran the other half of yellow trail.