Monday 131125
5 Rounds for time of:
7 Muscle ups
21 Burpees
Post time to responses.
Compare to January 4, 2013.
Holiday Hours:
Thursday, November 28th-Closed for Thanksgiving
Friday, November 29th-8am & 10am (all other classes canceled)
Saturday 131123
Three rounds for time of:
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
30 Box jump, 20″ box
30 Push press (Men 75 lbs, Women 55 lbs)
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to responses.
Ladies and Gents! We have a sign up board at the back of the gym by the daycare for those of you wanting to compete on a Team for the Fittest in the OK. Registration is Monday so you need to sign up ASAP! It’s gonna be fun and we have lot’s of folks going scaled to test the waters for their first competition. If you don’t have time to make it to the gym, shoot me an e-mail and I’ll get your name on the board. nicoleberry@crossfitjenks.com Check out the details HERE!
Friday 131122
2 Rounds for total reps of:
4 Minutes rowing (calories)
3 Minutes kettlebell swings (Men 55 lbs, Women 35 lbs)
2 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)
1 Minute of double unders
5 Minute rest
Post reps to responses.
Ladies and Gents! We have a sign up board at the back of the gym by the daycare for those of you wanting to compete on a Team for the Fittest in the OK. Registration is Monday so you need to sign up ASAP! It’s gonna be fun and we have lot’s of folks going scaled to test the waters for their first competition. If you don’t have time to make it to the gym, shoot me an e-mail and I’ll get your name on the board. nicoleberry@crossfitjenks.com Check out the details HERE!
Thursday 131121
2-4-6-8-10 rep rounds for time of:
Hang power clean
Push jerk
(Men 205 lbs, Women 135 lbs or use 70% of 1RM for jerk)
Post time to responses.
All t-shirts and tanks are in. If you ordered one, please stop by the gym and pick it up. The Red Hoodie in Medium and XL are on back order and will be in next week. I will let you all know as soon as I pick them up. Thanks!!
