March 2014

Sunday 140316

Rest day

We will have Open Gym from 11am-1pm

Saturday 140315

There will be no 9am and 10am CrossFit classes this morning. Instead, we will be hosting the CrossFit Open. Please make sure you have scheduled your heat time with Nicole by emailing info@crossfitjenks.com. If you are not participating in the Open, you are more than welcome to come in and work on skills or get in a WOD that you missed earlier in the week.

Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Post reps completed to respones.

Friday 140314

Open WOD 14.3

or

5 Rounds for time of:
500 Meter row
400 Meter run

Post time to responses.

Compare to April 5, 2013.

There will be no 9am or 10am CrossFit class tomorrow, Saturday, March 15th.  Instead, we will be doing Open WOD 14.3 in heats starting at 8am and running them every 15 minutes.  For example: 8am, 8:15am, 8:30am………..with the last heat at 10:45am.  These heats will be limited to 6 individuals each.  Please e-mail info@crossfitjenks.com to reserve the heat time of your choice.  It will be first come first serve.  If you don’t want to do the Open WOD on Saturday feel free to come in and do a workout you might have missed during the week or just work on different strengths and skills.  The gym will open at 7:30am for those needing to warm-up for the early heats. Good Luck!

Thursday 140313

For time:
1000 Meter row
100 Double unders
10 Muscle ups

Post time to responses.

Compare to August 2, 2012.

Wednesday 140312

For time:
1000 Meter row
100 Push-ups
10 Deadlifts (Men 315 lbs, Women 215 lbs)

Post time to responses.

Compare to March 8, 2012.