February 23, 2014
Sunday 140223
Rest day
February 2014
February 22, 2014
Saturday 140222
As many reps as possible in 3 minutes of:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Post reps to responses.
Rest 3 minutes
As many reps as possible in 6 minutes of:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Post reps to responses.
Rest 3 minutes
For time:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Post time to responses.
February 21, 2014
Friday 140221
2 Rounds for max reps:
2 Minutes of pull-ups
1 Minute rest
2 Minutes of push-ups
1 Minute rest
2 Minutes of rowing (calories)
1 Minute rest
2 Minutes of military sit-ups
1 Minute rest
2 Minutes of bar dips
1 Minute rest
Athletes choice of order.
Post reps to responses.
February 20, 2014
Thursday 140220
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
For a downloadable PDF of the workout, click here.
Post reps to responses.
Compare to March 16, 2013.
What time is it? It’s Open time!!! If you are new to CrossFit, you may be wondering exactly what that means, so here goes…
The CrossFit Open is 5-week competition for EVERYONE! The main objective is to find the best athletes in each region to qualify for Regionals, but it has grown into a worldwide opportunity to test your fitness level and compare it to others! Whether you are brand new to CrossFit or have been Crossfitting for years, the Open is a great way to push yourself to new heights and then cheer on your fellow athletes at CrossFit Jenks! The Open tightens our community, provides the opportunity to meet others, and is a TON of fun! Take the challenge, join the Open, and see what you are made of! We believe in you and will be there to cheer you on!!
If that little pep-talk wasn’t enough to get you to sign up…click on the following link for Talayna Forunato’s Top Ten Reasons to Join the CrossFit Open. (I, personally, am shooting for #10! )
Now you are ready to sign-up! I can feel it! The Open Starts on February 27th, so click on this link to join the 2014 CrossFit Open. You won’t be sorry!
http://games.crossfit.com/article/register-open-now
Let the Games Begin with YOU!
February 19, 2014
Wednesday 140219
“Nancy”
5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to July 8, 2013.
