Sunday 141221
Rest day
Christmas Hours:
Wednesday, December 24th-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, December 25th-Closed
Friday, December 26th-5:00am, 6:00am, 9:30am & 12:00pm
New Years Hours:
Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, January 1st-10:00am
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
Saturday 141220
Three rounds for time of:
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
30 Box jump, 20″ box
30 Push press (Men 75 lbs, Women 55 lbs)
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to responses.
Compare to November 23, 2013.
Christmas Hours:
Wednesday, December 24th-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, December 25th-Closed
Friday, December 26th-5:00am, 6:00am, 9:30am & 12:00pm
New Years Hours:
Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, January 1st-10:00am
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
Friday 141219
75 reps for time of:
Power snatch (Men 75 lbs, Women 55 lbs)
Post time to responses.
If barbell is dropped from above the knee there is a 10 lateral jumps over barbell penalty.
Compare to May 14, 2014.
Christmas Hours:
Wednesday, December 24th-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, December 25th-Closed
Friday, December 26th-5:00am, 6:00am, 9:30am & 12:00pm
New Years Hours:
Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm
Thursday, January 1st-10:00am
Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm
Thursday 141218
As many reps as possible in 3 minutes of:
5 Muscle ups
10 Pistols
15 Toes to bar
20 Kettlebell swings (55#, 35#)
rest 2 minutes
As many reps as possible in 6 minutes of:
5 Muscle ups
10 Pistols
15 Toes to bar
20 Kettlebell swings (55#, 35#)
rest 4 minutes
As many rounds as possible in 9 minutes of:
5 Muscle ups
10 Pistols
15 Toes to bar
20 Kettlebell swings (55#, 35#)
Post time to responses.
Substitute wall climbs or burpee pull-ups for muscle ups and do jumping squats x 2 for the pistols.
CFJ Holiday Party at Upper Crust Pizza (9110 South Yale Avenue) tonight at 6:30pm!
The 5:30pm and 6:30pm classes will be canceled for this evening.
Wednesday 141217
21-15-9 Rep rounds for time of:
Hang power snatch (Men 135 lbs, Women 95 lbs)
Ring dips
Post time to responses.
Compare to October 2, 2013.
CFJ Holiday Party at Upper Crust Pizza (9110 South Yale Avenue) this Thursday, 6:30pm! We will only have the 4:30pm class. The 5:30 & 6:30 classes will both be canceled. Please RSVP to info@crossfitjenks.com if you plan to attend.