June 2013

Wednesday 130605

“Nicolette”

For time:

400 Meter run

50 Kettlebell  swings (Men 55 lbs, Women 35 lbs)

40 Box Jumps (Men 24″ box, Women 20″ box)

30 Walking lunge steps

20 Pull-ups

10 Push press (Men 135 lbs, Women 85 lbs)

400 Meter run

10 Push press

20 Pull-ups

30 Walking lunge steps

40 Box jumps

50 Kettlebell swings

400 Meter run

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Compare to June 5, 2010.

Tuesday 130604

“Diane”

21-15 & 9 reps for time of:

Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups

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Compare to September 28, 2012.

Monday 130603

21-15-9 rep rounds for time of:
Overhead squat (Men 95 lbs, Women 65 lbs)
Pull-ups

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Compare to December 15, 2011.

Here is a video demonstration of the WOD: (wmv) (mov)

• CrossFit Kids will be starting SUMMER hours on Tuesday, June 4th. Class will now be from 9:30am to 10:30am on Tuesday and Thursday rather than at the normally scheduled 4:30pm.  If you’d like to sign your kiddo up or if you have any questions please let us know!
• If you are looking to change up your workout routine, check out CrossFit Jenks Boot Camp every Tuesday and Thursday at 5:30pm. All levels of fitness are welcome and it is included in your monthly membership. CrossFit Jenks Boot Camp is a total body workout with randomized movements and cardiovascular training. The hour-long, group class will be primarily held outdoors, so expect some intensity, some sunshine, and of course- fun!

Sunday 130602

Rest day

Saturday 130601

Team Triplet from 2012 Games

Three mixed gender pairs complete the following for time:

Row 750 meters, while partner holds 215/145 pounds in the Front rack position
50 Burpees, while partner holds 135/95 pounds Overhead
50 Thrusters, 95/65 pounds, while partner holds the Dip support position

Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise. The next pair of athletes may not begin each exercise until the leading pair has finished.

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