Saturday 150516
50/50 Work/Rest 1 Min AMRAPs
5 Rounds of:
1 min AMRAP HSPU or Barbell S2O 95/65lbs or 75/55lbs
Rest 1 min
1min AMRAP of Double Unders or Singles
Rest 1 min
Repeat for 5 rounds
**Two Scores = Total Number of HSPU or S2O and Total Number of Doubles or Singles
Post scores to responses.
Friday 150515
“Nasty Girls”
3 RFT of:
50 Air Squats
7 Muscle-Ups or Double Push-Up Burpee Double Pull-Up
10 Hang Power Cleans 135/95lbs
Compare to September 19, 2013.
or
“Nasty Girls V2”
3 RFT of:
50 One-Legged Squats, alternating (Pistols)
7 Muscle-Ups
10 Hang Power Cleans 175/115lbs
Post WOD of choice and time to responses.
Thursday 150514
2015 Master’s Qualifier Event 4
21-15-9 reps for time:
Deadlifts 225/155
Box Jumps 24/20″ (Games Standard)
HSPU
Post time to responses.
Wednesday 150513
8min AMRAP of:
200 Double-under Buy-In
Then
10 WallBalls 20/14′ 10′
10 T2B or V-Ups
Rest 2 min
4min AMRAP of:
100 Double-under Buy-In
Then
5 WallBalls 20/14′ 10′
5 T2B or V-Ups
Post score for each AMRAP to responses.
It’s pary time! Royce and Cindi have invited all of our CFJ members to their “housewarming party” this Saturday, May 16th at 7pm! There will be light snacks and lots to drink! Please feel free to bring any of your favorite beverages or snacks. This party is for adults only so please make arrangements for the kiddos. Please e-mail info@crossfitjenks.com for address.
We hope to see everyone there!
Tuesday 150512
EMOM for 10 minutes
Odd: Max reps Squat Clean Thruster 135/95 115/80 95/65 or 75/55 (each one starts from the floor as a squat clean to a thruster)
Even: Rest
Rest/set-up 4 minutes (this includes the last min of rest)
EMOM for 8 minutes
Odd: Max reps Chest to bar pull-ups or Pull- Ups
Even: Rest
Rest/set-up 4 minutes (this includes the last min of rest)
EMOM for 6 minutes
Odd: Max reps Burpees
Even: Rest
Total all reps from all exercises for best score, list weight for Squat Clean Thruster to responses.
