July 2013

Saturday 130706

Hope For Cures workout is today!

“Hope”

Three rounds of:
Burpees
Power snatch (Men 75 lbs, Women 55 lbs)
Box jump (Men 24” box, Women 20” box)
Thruster (Men 75 lbs, Women 55 lbs)
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete’s must move to next station immediately for good score. One point is given for each rep.

Post score to responses.

Friday 130705

10 Minutes to complete:

For time:

2000 Meter row

5 Minutes to complete:

For time:

30 Jerks (Men 185 lbs, Women 125 lbs)(no rack, from the floor)

If bar is dropped, 20 Sit-ups before continuing.

Post each WOD time and total time combined for both WOD’s to responses.

Thursday 130704

There will be one class offered today at 10am.  Happy 4th of July!

“Ralph“

Four rounds for time of:
8 Deadlifts (Men 250 lbs, Women 170 lbs)
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Post time to responses.

Wednesday 130703

Tomorrow, July 4th, there will be one class offered at 10am.

Every minute on the minute for 20 minutes for max reps of:

Even minutes-Muscle-ups

Odd minutes-Front Squats (Men 205 lbs, Women 135 lbs)(no rack, from the ground)

Post reps to responses.

The next series of CrossFit 101 classes will begin on Tuesday, July 16th at 6:30pm. If you would like to sign up or have any questions please e-mail breckberry@crossfitjenks.com. 

Join CrossFit Jenks in supporting a great cause!

The CrossFit community is coming together on Saturday, July 6th, 2013 to raise money for catastrophic children’s illnesses by participating in a workout called “Hope”. CrossFit Jenks is part of this initiative and we would like everyone to come out to support this very worthy cause on Saturday, July 6th at our regularly scheduled class times 9am and 10am.

Visit the website (http://hope.crossfit.com/cures) to register and join the CrossFit Jenks Affiliate team. Please let us know if you have any questions!

Tuesday 130702

This Thursday, July 4th, there will be one class offered at 10am.

4 Minutes to complete:

For time:

400 Meter run

then

7 Minutes to complete:

5 Rounds for time of:

10 Chest to bar pull-ups

10 Ring dips

then

7 Minutes to complete:

For time:

800 Meter run

then

7 Minutes to complete:

5 Rounds for time of:

10 Toes to bar

10 Hand release push-ups

then

4 Minutes to complete:

For time:

400 Meter run

Post each mini WOD time and all 5 WOD’s combined time to responses.

The CrossFit 101 scheduled to start tonight 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.