February 2015

Saturday 150228

In 10 Min Build up to a 1 RM Strict Press

In 10 min Build up to a 1RM Back Squat

In 10 Min Build up to a 1 RM Bench Press

In 10 min Build up to a 1RM Deadlift

*Strict 10min time cap, lift must be completed before the 10min buzzer. *Strict Press & Back Squat is taken from the rack and must be returned to the rack for credit (must clearly get depth, crease of hip below knee cap). *Deadlift hands stay on the bar in the up and down/return position (a drop from the top is a no rep).

Post loads to responses.

9am: CFJ Daily WOD
10am- 12pm: CrossFit Open WOD 15.1 & 15.1a

We will brief the Open WOD & Standards at 10:00am and will begin running heats at 10:20 every 20 minutes with the last heat being at 12pm.

Please feel free to bring friends & family to cheer our athletes on! Good luck to all participating!

Friday 150227

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Post rounds and reps completed for 15.1 and load for 15.1a to responses and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

For complete workout standards, video and scorecard click here.

For tomorrow, Saturday February 28th, the schedule will be as follows:

9am: CFJ Daily WOD
10am- 12pm: CrossFit Open WOD 15.1 & 15.1a

We will brief the Open WOD & Standards at 10:00am and will begin running heats at 10:20 every 20 minutes with the last
heat being at 12pm. The Heats will be limited to 5 individuals each. Please e-mail info@crossfitjenks.com to reserve your
heat time (first come, first serve).

Please feel free to bring friends & family to cheer our athletes on! Good luck to all participating!

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Thursday 150226

3 Rounds for time of:

10 Back Squats (from Floor) 115/80 RX+ 155/105 55+ 95/65

5 Burpee C2B Pull-ups RX+ 5 Burpee Bar Muscle-ups 55+ 5 Burpee Pull-ups

10 Hang Power Clean 115/80 RX+ 155/105 55+ 95/65

Post time to responses.

 

Wednesday 150225

20min Ascending AMRAP of:

10 Double Unders

1 OHS 95/65 RX+ 135/95 55+ 75/55 (can squat snatch into)

1 T2B -1 HSPU RX+ Strict HSPU 55+ 4″ rise HSPU

20 Double Unders

2 OHS -2 T2B

2 HSPU

30 Double Unders

3 OHS

3 T2B

3 HSPU

40 Double Unders

4 OHS

4 T2B

4 HSPU

Continue sequence…

Post rounds to responses.

CFJ’s CrossFit Open Schedule:

Thursday: CrossFit HQ will release One Open Workout each week for 5 weeks

Friday: OPEN WOD will be the Workout of the Day

Saturday: 9am- CFJ DAILY WOD.  10:15-12pm- OPEN WOD in heats (we will post heat times in advance depending on the time domain of the WOD. Please e-mail us with your preferred time by Friday evening at 10pm. info@crossfitjenks.com)

Sunday: 11am-1pm OPEN WOD (first come, first serve)

If you have any questions, please ask one of our trainers or e-mail us at info@crossfitjenks.com

Please feel free to bring friends and family on Saturday mornings to hang out and cheer our athletes on. We are looking forward to a fun & exciting CrossFit Open Season!

Tuesday 150224

In a team of Two the Team will perform alternating rep sets 20min AMRAP of:

200m Run (both athletes run together)

20 Burpee Pull-Ups

20 Squat Cleans Thrusters or Power Clean to Thruster 95/65lbs

20 Box Jumps or Step-ups 20″ (all 20″)

20 Power Snatch 95/65lbs

Rules: On Runs Athletes Run Together 1pt/rep for every 100 meters ran (each run = 2 reps); Athlete A does 1 rep then Athlete B does 1 until 20 reps reached on all exercises; One Bar per Team unless a guy and girl team or a scaled team (cannot start rep until other athletes rep is complete); If a team of 3 Athlete C will work with/perform reps with Athlete A

Post rounds to responses.