Monday 150420
4 Rounds for time of:
10 Squat Cleans 135/95lbs
20 C2B Pull-Ups
30 Push-Ups
Rest precisely 2 minutes between each round.
Score is total time minus 6min
Post time to responses.
This Saturday, April 25th all classes will be canceled. We would like to encourage everyone to come support and cheer on your CFJ athletes in the Bixby Spartan Challenge!
Saturday 150418
3 Rounds for time of:
9 Over The Bar Burpees
7 Squat Snatch 95/65 RX+ 135/95 55+ 75/55
5 C2B Pull-Ups RX+ MUs 55+ Pull-ups
“Finisher”
As soon as WOD complete 5 min to establish a 2 Rep Hang Snatch (power or Squat or a combo)
Post rounds and load for finisher to responses.
Friday 150417
Team WOD #1 (In Teams of 2)
6min AMRAP:
Max reps KBS 24/16kgs or 32/24kgs
Only 1 athlete works at a time, cannot touch KB until athlete sets on ground
Rest 4min
Team WOD #2 (In Teams of 2)
22min AMRAP:
1 Athlete works and completes a round, 1 athlete rests and then switch
7 WallBalls 20/14lbs 10/9′
200m Run (*each 100m = 1 rep/pt)
7 Pull-Ups (*Athletes slap hands, next athlete goes with WBs)
*If a 3 person team, 2 people will go at same time. Each time an individual completes a round it counts as a round for the team total. For example Paul gets 3 rds and John gets 2 rds and 9 reps the team score is 5+9
Post results for both WOD’s to responses.
Thursday 150416
5 Rounds for time of:
12 Hang Power Clean & Jerk 115/80
9 Thrusters 115/80
6 Power Snatches 115/80
Post time to responses.
The Coaches at CrossFit Jenks are excited to announce that we are going start offering monthly workshops on a variety of gymnastics skills and olympic lifts. To ensure that we are meeting the needs of our Athletes, we have put together a short survey to establish which skills and olympic lifts you would most like to see in our workshops. Please just take a minute to read over and complete the survey by Monday, April 20th. The Workshops will be for CFJ Athletes only. We ask that if you are not a member of CrossFit Jenks, please do not submit a survey. Thank you!
https://www.surveymonkey.com/s/GDSZQ77
