December 2013

Saturday 131221

3 Rounds for time of:

1 Leg less rope climb

5 Power snatch (Men 135 lbs, Women 95 lbs)

10 Overhead squats (Men 135 lbs, Women 95 lbs)

Post time to responses.

Friday 131220

Join us this afternoon at 5:30pm for the CFJ 12 Days of Christmas WOD and Party!  The regularly scheduled 4:30pm and 5:30pm classes are canceled.  

For total points:

5 Rounds of:

2 Minutes to complete:

250 Meter row for men and 200 Meter row for women

Max rep dumbbell thrusters with remaining time.

2 Minute rest

Men:                                                                              Women:

35 lb db’s=1 Point                                                       15 lb db’s=1 Point

40 lb db’s=2 Points                                                    20 lb db’s=2 Points

45 lb db’s=3 Points                                                    25 lb db’s=3 Points

50 lb db’s=4 Points                                                    30 lb db’s=4 Points

55 lb db’s=5 Points                                                    35 lb db’s=5 Points

60 lb db’s=6 Points                                                   40 lb db’s=6 Points

65 lb db’s=7 Points                                                    45 lb db’s=7 Points

70 lb db’s=8 Points                                                   50 lb db’s=8 Points

75 lb db’s=9 Points                                                    55 lb db’s=9 Points

80 lb db’s=10 Points                                                 60 lb db’s=10 Points

Post each round and total points to responses.

Thursday 131219

3 Rounds for time of:

15 Deadlifts (Men 225 lbs, Women 155 lbs)

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

35 Sit-ups

45 Squats

Post time to responses.

Please join us tomorrow 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.

Wednesday 131218

As many rounds as possible in 10 minutes of:

100’ Sled push (Men sled + 45 lbs, Women empty sled)

15 Chest to bar pull-ups

Post rounds to responses.

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.

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.