March 2015

Thursday 150326

With a continuously running clock starting on exact time marks complete the following:

Sprint 200 meters (scale row 250 meters for every 200) then Rest

At 3 minutes Sprint 200 meters then Rest

At 6 minutes Sprint 400 meters then Rest

At 10 minutes Sprint 400 meters then Rest

At 14 minutes Sprint 800 meters then Rest

At 21 minutes Sprint 400 meters then Rest

At 25 minutes Sprint 200 meters then

Rest 3 minutes

5 min AMRAP of:

7 OHS 95/65 55+ 75/55

14 Pull-Ups

7 Over the bar lateral burpees

Post results to responses.

Come help us celebrate the end of the 2015 CrossFit Open!

FRIDAY, March 27th- doors open at 4:45, WOD will be briefed at 5pm & the first heat will start at 5:20!

COMMUNITY FUN:

We will have free beer for your post-wod refreshment or bring your favorite beverage! Even if you’re not competing, feel free to bring family & friends to come support our CFJ Athletes. Everyone is welcome to come and hang out to celebrate the end of the Open!

ATHLETE REGISTRATION:

PLEASE  E-mail info@crossfitjenks.com with your name, preferred heat time and scaled or Rx’d division.

Registration CLOSES Thursday @10pm

Wednesday 150325

10 Minute AMRAP

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

1 Hang Squat Clean

1 Barbell Push-Up

2 Power Cleans

2 Hang Squat Cleans

2 Barbell Push-ups

3 Power Cleans

3 Hang Squat Cleans

3 Barbell Push-Ups

Continue upward trend….4-4-4, 5-5-5…

Post rounds and reps to responses.

Come help us celebrate the end of the 2015 CrossFit Open!

FRIDAY, March 27th- doors open at 4:45, WOD will be briefed at 5pm & the first heat will start at 5:20!

COMMUNITY FUN:

We will have free beer for your post-wod refreshment or bring your favorite beverage! Even if you’re not competing, feel free to bring family & friends to come support our CFJ Athletes. Everyone is welcome to come and hang out to celebrate the end of the Open!

ATHLETE REGISTRATION:

PLEASE  E-mail info@crossfitjenks.com with your name, preferred heat time and scaled or Rx’d division.

Registration CLOSES Thursday @10pm

Tuesday 150324

3 Minute AMRAP:

Row 250 meters

15 Sumo-Deadlifts 135/95 RX+ 185/125

Max Reps Box Jumps 24/20″

Rest 3 minutes

3 Minute AMRAP:

Row 250 meters

15 Sumo-Deadlifts 135/95 RX+ 185/125

Max Reps Box Jumps 24/20″

Rest 3 minutes

3 Minute AMRAP:

Row 250 meters

15 Sumo-Deadlifts 135/95 RX+ 185/125

Max Reps Box Jumps 24/20″

Post total box jumps to responses.

Come help us celebrate the end of the 2015 CrossFit Open!

FRIDAY, March 27th- doors open at 4:45, WOD will be briefed at 5pm & the first heat will start at 5:20!

COMMUNITY FUN:

We will have free beer for your post-wod refreshment or bring your favorite beverage! Even if you’re not competing, feel free to bring family & friends to come support our CFJ Athletes. Everyone is welcome to come and hang out to celebrate the end of the Open!

ATHLETE REGISTRATION:

PLEASE (for real this time) E-mail info@crossfitjenks.com with your name, preferred heat time and scaled or Rx’d division.

Registration CLOSES Thursday @10pm

Monday 150323

For Time:

21 Thrusters 105/75

21 Pull-Ups

15 OHS 105/75

15 C2B Pull-ups

9 Thrusters 105/75

9 Pull-Ups

6 OHS

6 C2B Pull-ups

3 Thrusters 105/75

3 Pull-Ups

Post time to responses.

Sunday 150322

Rest day

The gym will be open from 11:00am to 1:00pm to do Open WOD 15.4