November 2013

Friday 131115

“Fran”

21-15 & 9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups

Post time to responses.

Compare to July 12, 2013.

Thursday 131114

5 Two minute rounds of:

7 Push jerks (Men 165 lbs, Women 115 lbs)

Max double unders with remaining time

Rest 1 minute b/w rounds.

Post total double unders to responses.

Compare to April 23, 2013.

Tonight’s Girls Night Out event will start at 6pm. The doors will open at 5:15 so feel free to show up early to sign the waiver (if you’ve never been to CFJ) and to get your heat picked. We will have a fun WOD, a Trunk show by Ascent with lots of cool WOD gear AND some cool door prizes! Feel free to bring a beverage of your choice for a post-WOD social. It is $5 at the door and all proceeds for the event will go to the West Side Harvest Market. For more information check out the website: Westsideharvest.com

*Thursday, November 14th all evening classes will be canceled

Wednesday 131113

5 Rounds for time of:

30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)

7 Muscle ups

Substitute 10-15 Ring dips or bar dips or 7 Chest to bar burpee pull-ups for muscle ups.

Post time to responses.

Don’t forget ladies! CrossFit Jenks will be hosting this month’s Girl’s Night Out this Thursday at 6pm. We will have a fun WOD, a Trunk show by Ascent with lots of cool WOD gear AND some cool door prizes! Feel free to bring a beverage of your choice for a post-WOD social. It is $5 at the door and all proceeds for the event will go to the West Side Harvest Market. For more information check out the website: Westsideharvest.com

*Thursday, November 14th all evening classes will be canceled

Tuesday 131112

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans (Men 135 lbs, Women 95 lbs)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Compare to July 7, 2011.

Don’t forget ladies! CrossFit Jenks will be hosting this month’s Girl’s Night Out this Thursday at 6pm. We will have a fun WOD, a Trunk show by Ascent with lots of cool WOD gear AND some cool door prizes! Feel free to bring a beverage of your choice for a post-WOD social. It is $5 at the door and all proceeds for the event will go to the West Side Harvest Market. For more information check out the website: Westsideharvest.com

*Thursday, November 14th all evening classes will be canceled

Monday 131111

“Karabel”

10 Rounds for time of:

3 Squat Snatches (Men 135 lbs, Women 85 lbs)

15 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

Post time to responses.

Compare to February 20, 2010.