March 2015

Monday 150316

Complete the following for time of:

1 Mile Run or 70 Burpees (*see special note)

20 Sand Bag Cleans 80/50lbs

30 Handstand push-ups

40 Pull-ups

50 KBS 70/55 or 55/35

60 Sit-ups (ab-mat un-anchored)

70 Burpees or 1 Mile Run (*see special note)

*Special note = The athlete can choose to do the 70 burpees first or the 1 mile run, but has to finish with the opposite. i.e. start with 70 burpees and finish with 1 mile run or start with 1 mile run and finish with burpees.

This WOD is NOT to be partioned.

Post time to responses.

Sunday 150315

Rest day

The gym will be open from 11:00am to 1:00pm to do Open WOD 15.3

 Amy at The Great Wall of China!

*CrossFit Jenks Open Competitor T-shirts! Click on the link below to place your order by Monday, March 16th.

CFJ Open Competitor t-shirt order form

Saturday 150314

4 Minutes to complete:

Run 400m

Thrusters max reps of 95/65 RX+ 115/80 55+ 75/55

Rest 2 min

4 Minutes to complete:

Run 400m

Power Snatch max reps of 95/65 RX+ 115/80 55+ 75/55 Rest

2 min

4 Minutes to complete

Run 400m

Squat Cleans max reps of 95/65 RX+ 115/80 55+ 75/55

*Score is total reps.

Post reps for each movement and total reps to responses.

9am: CFJ Daily WOD
10am- 12pm: CrossFit Open WOD 15.3

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!

*CrossFit Jenks Open Competitor T-shirts! Click on the link below to place your order by Monday, March 16th.

CFJ Open Competitor t-shirt order form

Friday 150313

Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders

Post rounds and reps completed to responses.

Happy 15th Birthday, Sydney!

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. 

*CrossFit Jenks Open Competitor T-shirts! Click on the link below to place your order by Monday, March 16th.

CFJ Open Competitor t-shirt order form

Thursday 150312

Athletes Choice

“EVA”

5 Rounds for time of:

Run 800 meters

30 KB swing 70/55#

30 pullups

or

“Hopped Up Helen”

800m Run

42 KBS 55/35

24 Pull-Ups

600m Run

33 KBS

18 Pull-Ups

400m Run

21 KBS

12 Pull-Ups

200m Run

11 KBS

6 Pull-ups

Post WOD of choice and time to responses.

*CrossFit Jenks Open Competitor T-shirts! Click on the link below to place your order by Monday, March 16th.

CFJ competitor t-shirt order form