September 10, 2013
Tuesday 130910
3 Rounds for time of:
10 Dumbbell squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
15 Dumbbell push press
20 Dumbbell overhead walking lunge steps
Post time to responses.
September 10, 2013 Read More »
September 2013
September 9, 2013
Monday 130909
With a 10 minute time limit, try to complete for time:
3 Rounds of:
7 Overhead squats (Men 135 lbs, Women 95 lbs)
5 Bar facing burpees
3 Muscle ups (or 10 dips)
Rest 2 minutes:
For time:
100 Military sit-ups (anchored with hands interlaced behind the head)
Post time for each WOD to responses.
September 7, 2013
Saturday 130907
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts (Men 315 lbs, Women 205 lbs)
10 Handstand push-ups
Post rounds to responses.
Join us this afternoon at 2pm for some Hooverball! We will be using the sand courts at the corner of 71st and Riverside. We hope to see you there! e-mail me if you have questions- nicoleberry@crossfitjenks.com
September 6, 2013
Friday 130906
As many rounds as possible in 20 minutes of:
1 Rope climb
2 Squat snatches (70-90% 1 rep max)
3 Muscle ups
or
As many rounds as possible in 20 minutes of:
10 Ring rows
7 Overhead squats (70-90% 1 rep max)
3 Wall climbs
Post WOD and rounds to responses.
