Thursday 150910
3 RFT:
5 KB or DB Thrusters Left or Right Arm
15 KBS or DB Swings 55/35lbs
5 KB or DB Thrusters Right or Left Arm (opposite)
15 Box Jumps 24/20″
Post load and time to responses.
Happy 8th Birthday, CrossFit Jenks!!
September 10, 2015 Read More »
Wednesday 150909
“Soccer Chipper Simile”
For Time:
20 G2O 155/105 RX+ 185/125 or 30 Tire Flips (heavy)
4 Legless Rope Climbs 20′ or 4 Rope Climbs 15 or 20′ or 30 Pull-Ups
100ft Handstandwalk (accumulate no penalty) or 30 HSPU or 30 Strict Press 115/80 95/65 or 75/55
Post time to responses.
Tuesday 150908
“Burpee Snatch Ladder”
For Time:
20 Over The Bar Burpees
10 Squat Snatch or Power Snatch to OHS 55/35 or 75/55 or 95/65
18 Over The Bar Burpees
8 Squat Snatch or Power Snatch to OHS 75/55 or 95/65 or 115/80
16 Over The Bar Burpees
6 Squat Snatch or Power Snatch to OHS 95/65 or 115/80 or 135/95
14 Over The Bar Burpees
4 Squat Snatch or Power Snatch to OHS 115/80 or 135/95 or 155/105
12 Over The Bar Burpees
2 Squat Snatch or Power Snatch to OHS 135/95 or 155/105 or 175/110
Post time to responses.
Monday 150907
There will be one class at 9am. All other classes are canceled.
20 Deadlifts ( Men 275 lbs, Women 185 lbs)
Run 400m
20 KB swings (Men 70 lbs, Women 45 lbs)
Run 400m
20 Overhead Squats (Men 115 lbs, Women 75 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (Men 24″ box, Women 20″ box)
Run 400m
20 Squat Cleans (Men 115 lbs, Women 75 lbs)
Run 400m
Post time to responses.
**Athlete gets one bar and must adjust weights from deadlift to OHS and Squat Cleans
Post time to responses.
Compare to January 1, 2015.
On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Sunday 150906
Rest day
For Labor Day there will be one class offered at 9am. All other classes are canceled.