December 17, 2013

Tuesday 131217

Battle over Redlands WOD#4

3 Rounds of:
30 Double-Unders
25 Kettlebell Swings
20 Overhead Lunges (stationary, with bumper plate)
15 Toes to Bar (or Leg raises)
Then, with the remaining time, perform as many Muscle-ups (Rx’d) as possible.

Rx’d: Muscle-Ups
Scaled/Masters 40-49: Bar Dips
Masters 50+: Pullups

12 minute time cap.

Rx’d Men: 55# KB, 45# Bumper T2B, Max Muscle-Ups
Rx’d Women: 35# KB, 35# Bumper, T2B, Max Muscle-Ups

Scaled/40’s Men: 44# KB, 35# Bumper, T2B, Max Dips
Scaled/40‘s Women: 35# KB, 25# Bumper, T2B, Max Dips

Men 50+: 35# KB, 25# Bumper, Leg Raises, Max Pull-ups
Women 50+: 25# KB, 15# Bumper, Leg Raises, Max Pull-ups

Post results to responses.

Mark (Box jump)

Please join us this Friday, December 20th at 5:30pm for the 2nd Annual Crossfit Jenks 12 Days of Christmas Party!! We will be celebrating the holiday season with a fun Christmas WOD and after party. Dress in your best Christmas outfit and come celebrate. Prizes will be given for best dressed male and female. There will be a party after the workout so bring an appetizer and your favorite adult beverage.

December 17, 2013 Read More »