January 2015

Sunday 150111

Rest day

Saturday 150110

Complete the following for time of:

400 Meter run
10-9-8-7-6-5-4-3-2-1 of:
Power Cleans 115/80 RX+ 135/95 55+ 80/55
Toes to Bar
400 Meter run
10-9-8-7-6-5-4-3-2-1 of:
Pull ups RX+ C2B
Push Press 115/80 RX+ 135/95 55+ 80/5
400 Meter run

Post time to responses.

The 11am Free Introductory class is canceled this morning. We apologize for the inconvenience.

Come out this weekend and support our CFJ Teams competing in the KO in The OK Competition!!

When: January 10th & 11th 
Where: UMAC in Tulsa – Union Multipurpose Activity Center (UMAC) at 6838 Mingo Rd, Tulsa, OK.

CROSSFIT JENKS TEAMS

Scaled
Snatches of Liberty:
Ben, Max, David, Georgie, Shannon and Stephanie 

Scaled
The Decades: 
Tanner, Mitchell, Shawn, Jamie, Chandler and Laura

Rxd 
Crossfit Jenks: 
Breck, Lucas, Brody, Erin, Jennifer and Kelsey

Seeding Saturday (Day 1 – January 10th)
All teams will complete 3 WODs. At the conclusion of the day, teams will be seeded and placed into brackets based on how they finished the 3 WODs. For example, 48 scaled teams start day 1. At the end of day 1, the top 16 teams will move into the Gold Bracket, the middle 16 teams will move into the Silver Bracket, and the final 16 teams will move into the Bronze bracket.

Elimination Sunday (Day 2 – January 11th)
Each team will now only be competing against those within their bracket. After each WOD on Sunday, only the top teams will continue to the next WOD. For example, using the 16 team bracket from Saturday’s example above, only the top 8 teams in Sunday’s WOD 1 would move on to Sunday’s WOD 2. Then only the top 4 teams from Sunday’s WOD 2 would move to the Championship WOD with the top 3 teams from the Championship WOD earning prizes.

Friday 150109

Team WOD

As many rounds as possible in 20 minutes of:

20 Wall Balls, 20/14lbs 10/9′
20 Box Jumps or Step-ups, 24/20″
20 Back Squats 115/80
20 Over the Bar Burpees

*Rules during WOD these are alternating reps
between partner 1 and partner 2 (i.e. partner
1 does 10 wallballs before partner 2 does 10
wallballs, partner 1 does 10 box jumps/step
ups then partner 2 does 10, once complete
move on to burpees…team has to complete
all reps before they can touch the equip. *the
team can use different boxes and bars if a
guy-girl team or if needed for scaling*

Post rounds to respones.

The 11am Free Introductory Class is canceled for tomorrow. We apologize for the inconvenience.

Thursday 150108

“ROW and GO” by DB

4 Rounds for time of:

500 Meter row
15 SDHP 75/55 RX+ 95/65
15 Thrusters 75/55 RX+ 95/65
15 Pull-ups RX+ C2B

Post time to responses.

Wednesday 150107

3 Rounds of:

As many rounds as possible in 4 minutes of:

5 Hang Clean (Power or Squat) 165/115lbs RX+ 205/140 55+ 125/75
4 Jerks (Power or Split) 165/115lbs RX+ 205/140 55+ 125/75
3 Double push-up burpee double pull-ups RX+ 3 Muscle-Ups

2 Minute rest between rounds

*Start up each round where you stopped on
the last round. Score is total rounds and reps.

Post total rounds to responses.