March 2015

Saturday 150321

As many rounds as possible in 15 minutes of:

20 Burpees

20 Pull-ups

20 Handstand push-ups

15 Burpees

15 Pull-ups

15 Handstand push-ups

10 Burpees

10 Pull-ups

10 Handstand push-ups

5 Burpees

5 Pull-ups

5 Handstand push-ups

*Start back up ladder at the 5 Burpees, Pull-ups, Handstand push-ups Then 10s then 15s…

Post rounds and reps to responses.

9am: CFJ Daily WOD
10am- 12pm: CrossFit Open WOD 15.4

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 150320

Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Post reps completed to responses.

Saturday:

9am- CFJ DAILY WOD  

10:00am-12pm- OPEN WOD- We will brief the WOD at 10:00am sharp and heats will begin at 10:20am running every 20 minutes. 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. 

Thursday 150319

In 3min Sprint 200m Max Reps Power Snatch 75/55 or 95/65

Rest 2min

In 3min Sprint 200m Max Reps Military sit-ups ab-mat anchored

Rest 2 min

In 4min Sprint 400m Max Reps Power Snatch 75/55 or 95/65

Rest 2min

In 4min Sprint 400m Max Reps Military sit-ups ab-mat anchored

Rest 2 min

In 3min Sprint 200m Max Reps Power Snatch 75/55 or 95/65

Rest 2min

In 3min Sprint 200m Max Reps Military sit-ups ab-mat anchored

Post total number of power snatches and sit-ups to responses.

Wednesday 150318

As many rounds as possible in 13 minutes of:

800m Run Buy-in

then

6 Deadlifts 165/115 RX+205/140 55+ 115/80

4 Squat Cleans ”      ”         ”        ”       ”        ”

2 S2O ”     ”      ”     ”      ”      ”

1 Rope Climb 15′ RX+ 15′ Legless

Post rounds to responses.

Tuesday 150317

As many rounds as possible in 8 minutes of:

4 Burpeee C2B Pull-ups RX+ 4 Bar MuscleUps 55+ 4 Burpee Pull-ups

8 Knees to Elbows

12 Push Press 95/65 RX+ 115/80 55+ 75/55

36 Double-Unders

Rest 2min

As many rounds as possible in 4 minutes of:

3 Burpeee C2B Pull-ups RX+ 3 Bar MuscleUps 55+ 3 Burpee Pull-ups

6 Knees to Elbows

9 Push Press 95/65 RX+ 115/80 55+ 75/55

27 Double-Unders

Post rounds for each AMRAP to responses.