December 11, 2013
Wednesday 131211
50-40-30-20 & 10 rep rounds for time of:
Push-ups
Box jumps (Men 24” box, Women 20 “ box)
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December 2013
December 10, 2013
Tuesday 131210
For time:
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Toes to bar
25 Kettlebell swings
25 Toes to bar
20 Kettlebell swings
20 Toes to bar
15 Kettlebell swings
15 Toes to bar
10 Kettlebell swings
10 Toes to bar
5 Kettlebell swings
5 Toes to bar
Post time to responses.
Mark your calendars!! Please join us on 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 9, 2013
Monday 131209
3 Rounds for time of:
10 Chest to bar pull-ups
15 Dumbbell hang squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
500 Meter row
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Bootcamp is canceled today and instead will be held on Wednesday and Friday of this week.
December 7, 2013
Saturday 131207
“Team WOD”
100 Power snatch (Men 75 lbs, Women 55 lbs)
100 Deadlifts (Men 225 lbs, Women 155 lbs)
100 Hand release push-ups
100 Box jumps (Men 24” box, Women 20” box)
100 Kettlebell swings (Men 55 lbs, Women 35 lbs)
1,000 Meter run
1,000 Meter row
*In teams of 2 complete in any order/any partition. Both athletes must participate in each exercise and can work at the same time on different exercises.
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