Saturday 131214
We will not have child care this morning and the 11am Free Introductory Class is canceled. We apologize for the inconvenience.
3 Rounds for time of:
Dumbbell overhead walking lunge steps, 100 ft
30 Pull-ups
Post load used for dumbbells and time to responses.
500 meter swim untimed
Strength: 5 sets of barbell overhead lunges (10 steps)
65-95-115-125-135
WOD w/ 95# barbell OH lunges
Time:15:11
Shoulders are smoked
30 Deadlifts (225#)
50 Hang Power Snatch (83#)
75 Over the Bar Burpees
1500m Row
20:34 Rx’d
Congrats to all the downtown duel Jenks crossfitters! Great pR’s set and loads of fun!
For anyone interested……
The ORU Aerobics Center presents its 5th Annual Whole Person Indoor Triathlon. This Super Sprint Triathlon is perfect for first time tri-athletes! The competition consists of a 400-meter swim (50 meter pool), 6.2 mile bike (stationary) & 1.5 mile run (indoor 1.6th mile track.) Individual competitions will be held on Saturday, February 22, 2014 and team competitions will be held on Sunday, February 23, 2014. Spectators welcome!
PRICE:
INDIVIDUAL: $30 / ORU Student- $20
TEAM: $40 / ORU Students- $30
Lots of fun competing with the rest of the CFJ crew today at Downtown Duel. Good job everyone!
Loads of fun with a great group of CFJ athletes at Downtown Dual. Good job everyone!
Strength: 5 sets of dumbell overhead lunges (10 steps)
30-40-50-60-70
Wod: 11:23
40# for one round, rest was with 30#
Used blue band for pull ups
Rx’d 18:10