December 2015

Monday 151221

“Tops or Bottoms” by DB

For Time:

200m RUN – 2 Front Squat – 12 Push Press

800m ROW – 4 Front Squat – 10 Push Press

400m RUN – 6 Front Squat – 8 Push Press

400m ROW – 8 Front Squat – 6 Push Press

800m RUN – 10 Front Squat – 4 Push Press

200m ROW – 12 Front Squat – 2 Push Press

Barbell Loads = 115/80 RX+ 155/105 55+ 95/65

**Athletes Choice, Start at Bottom or Start at Top of List**

Post time to responses.

Christmas Hours:

Thursday, December 24th–5:00am, 6:00am, 9:30am & 12:00pm

Friday, December 25th–Closed

Saturday, December 26th–9:00am & 10:00am

New Years Hours:

Thursday, December 31st–5:00am, 6:00am, 9:30am & 12:00pm

Friday, January 1st–10:00am

Saturday, January 2nd–8:00am, 9:00am & 10:00am

Sunday 151220

Rest day

Saturday 151219

Open 11.5

20min AMRAP:

5 Power Cleans 145/100lbs 55+ 130/75lbs

10 Toes to Bar

15 WallBalls 20/14lbs 10/9′ 55+ 20/10 10′

Post rounds and reps to responses.

Compare to April 20, 2011 & April 23, 2011.

Friday 151218

With a Continuously Running Clock

0:00-3:00 Run 400m for time

3:00-5:00 Run 200m for time

5:00-8:00 Run 400m and Max Muscle-Ups or C2B Pull-ups or Pull-ups

8:00-9:00 REST

9:00-11:00 Run 200m and Max Muscle-Ups or C2B Pull-ups or Pull-ups

11:00-13:00 REST

13:00-17:00 Run 400m and Max Muscle-Ups or C2B Pull-ups or Pull-ups

17:00-18:00 REST

18:00-21:00 Run 200m and Max Muscle-Ups or C2B Pull-ups or Pull-ups

21:00-23:00 REST

23:00-UTC 1mile Run for time

Rest exactly 1min after 1mile Run

Then

2minMax Muscle-Ups or C2B Pull-ups or Pull-ups (can come off rings or bar)

**Score Specific 200, 400 & 1 mile times and Total Muscle-Ups/Pull-ups in WOD and 2min tester

Post results to responses.

Thursday 151217

5min AMRAP:

30 Double-unders

7 Front Squats 135/95 55+ 95/65

7 HSPU or 7 Push Press/Jerk 135/95 55+ 95/65

Rest 3 minutes

4min AMRAP:

30 Double-unders

7 Front Squats

7 HSPU or 7 Push Press/Jerk

Rest 2 minutes

3min AMRAP:

30 Double-unders

7 Front Squats

7 HSPU or 7 Push Press/Jerk

Post results for each AMRAP to responses.

Limited time pre-order of CFJ Joggers! Click HERE to order yours today.

Please join us tonight at 7pm for our annual CFJ Holiday party at George’s Pub! We look forward to celebrating another amazing year with all of you!

CrossFit Jenks Members don’t miss this Saturday’s Concept 2 Rowing Workshop offered by Coach Dennis Berry from 11:15am-12:30pm!  Please RSVP to info@crossfitjenks.com if you plan on attending. Click here for details.