April 15, 2014
Tuesday 140415
“Rolling Stone”
Try to complete every minute on the minute for 30 minutes of:
3 Power cleans (Men 135#, Women 95#)
5 Pull-ups
7 Push-ups
Post results or rounds completed to responses.
April 2014
April 14, 2014
Monday 140414
3 Rounds for max reps of:
3 Minutes to complete:
Row (Men 500 meters, Women 400 meters)
Max rep back squats with remaining time (Men bodyweight, Women .68 x bodyweight)
Rest 3 minutes
then
3 Rounds for max reps of:
90 Seconds max rep hip extensions
90 Seconds max rep GHD sit-ups
Rest 3 minutes
Athletes choice of WOD to start with.
Post results for both WOD’s to responses.
April 12, 2014
Saturday 140412
All classes are canceled today. Instead we are heading to “The Berry Farm” to do our “Woods and Weights WOD”. I will be at the gym at 9am for anyone wanting to follow and directions are below for everyone else. Heats will be every 30 minutes with the first starting at 10am. There will be a BBQ afterward.
“Woods & Weights”
For time:
100 Meter run with med ball (Men 20# ball, Women 14# ball)
Then repeat for 3 rounds:
Wall ball shots (1st round 21 reps, 2nd round 15 reps and 3rd round 9 reps)
400 Meter trail run
Ground to overhead (Men 95#, Women 65#)(1st round 21 reps, 2nd round 15 reps and 3rd round 9 reps)
400 Meter trail run
Post time to responses.
Directions to the Berry Farm:
(Address: 33115 W. Hwy 66, Bristow – it is 29 miles from Crossfit Jenks – before you get to the town of Bristow)
From Jenks, take the Creek Turnpike going west toward Sapulpa. The Creek Turnpike will merge onto I-44 West Turner Turnpike toward OK City. Take the OK-33 exit, EXIT 211, toward Kellyville. Turn left onto Hwy 33 and then you will turn right onto Hwy 66 toward Kellyville and Bristow. When you pass OVER the Turner Turnpike (a sweeping curve), it is
exactly 4 more miles on the right.
There will be balloons on the driveway. Turn in and make an immediate right and you will see an opening in the fence, turn left and go down the private road about 1/3 mile.
April 11, 2014
Friday 140411
For time:
400 Meter run
30 Kettlebell swings (Men 55#, Women 35#)
20 Push jerks (Men 135#, Women 95#)
10 Wall climbs
Post time to responses.
Please join us this Saturday, April 12th for a fun Berry Farm “Woods and Weights” WOD! We will not have any classes at the gym that Saturday morning, instead please RSVP to info@crossfitjenks.com so we can sign you up for a heat. We will get started promptly at 10am and plan to have a cook out afterwards. Bring the family and anything you’d like to eat or drink afterwards! Directions are available at the gym or by e-mail. We look forward to seeing all of you there!