October 2013

Saturday 131026

“Luke”

As many rounds as possible in 5 minutes of:

4 Power cleans (Men 155 lbs, Women 105 lbs)

24 Double unders

10 Pull-ups

Rest 5 minutes:

As many points as possible in 5 minutes of:

Overhead squats

75#/55#=1 pt

95#/65#=2 pts

115#/75#=3 pts

125#/85#=5 pts

135#/95#=7 pts

155#/105#=10 pts

Rest 5 minutes:

As many rounds as possible in 5 minutes of:

5 Burpees

10 Box jumps (Men 24” box, Women 20” box)

Post results for each WOD to responses.

Today, both our 9am and 10am classes will be dedicated to raising awareness for autism by performing the WOD “Lift Up Luke”. All proceeds will go to the Autism Tree Foundation to support early diagnosis and treatment of autism. If you would like to donate, please click HERE. Join us in showing your support for this cause!

Good Luck to all of you Tulsa runners and those of you who will be competing in Battle Over Redlands II this weekend! CFJ has 5 Athletes battling it out- Angie Large, Brad Priest, Michelle Sifuentes, Shannon McFadden and Breck Berry. Head downtown this weekend and show your support! Check out the event  Details.

Friday 131025

As many reps as possible:

Double-under for 2 minutes

Sit-up for 2 minutes

Double-under for 90 seconds

Sit-up for 90 seconds

Double-under for 1-minute

Sit-up for 1-minute

Double-under for 30 seconds

Sit-up for 30 seconds

Rest 5 minutes

As many rounds as possible in 10 minutes of:

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

15 Meter bear crawl

15 Jumping squats

15 Meter bear crawl

Post results for each WOD to responses.

We will be placing orders for the tanks and t-shirts today at noon. If you’d like one, please submit your order ASAP. Hoodie orders will be placed on Wednesday, October 30th.  Happy Friday folks!!

Thursday 131024

With a 15 minute time limit, try to complete for time:

20 Push jerks (Men 135 lbs, Women 95 lbs)

4-50’ Sled push (Men sled + 45 lbs, Women empty sled)

15 Push jerks

3-50’ Sled push

10 Push jerks

2-50’ Sled push

5 Push jerks

1-50’ Sled push

Post time or results to responses.

Ladies of CFJ! Don’t forget tonight is “Girls Night” at CrossFit Bellator. We will be meeting in the CrossFit Jenks parking lot at 5:30pm if you’d like to carpool! The event starts at 6pm. To expedite the registration process, print the WAIVER and have it ready to go! Wear a CFJ shirt if you have one. Can’t wait to see you all there!

New Tanks and T-shirts are coming! Submit your pre-order NOW! We will be placing the order TOMORROW so don’t miss out! Click on the “CFJ Shirts” link on the top menu bar for the order form.

Wednesday 131023

5 Rounds, each for time of:
500 Meter row
Rest 5 minutes between each round.

Post each 500 meter row time to responses.

Compare to June 25, 2013.

New Tanks and T-shirts are coming! Submit your pre-order NOW! We will be placing the order this Friday, Oct 25th so don’t miss out! Click on the “CFJ Shirts” link on the top menu bar for the order form.

Tuesday 131022

10 Rounds for time of:

3 Weighted Pull-ups (Men 45 lb dumbbell, Women 25 lb dumbbell)
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

New Tanks and T-shirts are coming! Submit your pre-order NOW! We will be placing the order this Friday, Oct 25th so don’t miss out! Click on the “CFJ Shirts” link on the top menu bar for the order form.