December 2015

Wednesday 151216

 “Row Climb Chip” by DB

For Time: 

Row 250m & 1 Rope Climb 15′ RX+ Legless

25/20 Barbell Push-Ups

Row 250m & 1 Rope Climb 15′ RX+ Legless

25 Hang Squat Snatch 95/65 RX+115/80 55+ 75/55

Row 250m & 1 Rope Climb 15′ RX+ Legless

50 Military Anchored Sit Ups RX+ 50 GHD sit- ups

Row 250m & 1 Rope Climb 15′ RX+ Legless

25 Pull-Ups RX+ 25 C2B

Row 250m & 1 Rope Climb 15′ RX+ Legless

50 Double-Unders RX+ 100 DUs

Row 250m & 1 Rope Climb 15′ RX+ Legless

25/20 Barbell Push-Ups

Post time to responses.

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

Please join us this Thursday, December 17th 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.

Tuesday 151215

WOD #1

1min Max Box Jumps 20” RX+ 24” 55+ 20” Step ups Okay (Games Standard)

Rest 1min

WOD #2

For Time:

15 Power Clean 125/90 RX+ 155/110 55+ 105/70

5 Burpee Box Jumps 20” RX+ 24” 55+ 20” Step ups Okay (Games Standard)

5 Hang Squat Clean 125/90 RX+ 155/110 55+ 105/70

5 Burpee Box Jumps

12 Power Clean

5 Burpee Box Jumps

7 Hang Squat Clean

5 Burpee Box Jumps

9 Power Clean

5 Burpee Box Jumps

9 Hang Squat Clean

5 Burpee Box Jumps

Post results for WOD#1 & WOD#2 to responses.

Monday 151214

For time:

30 Pull-Ups

30 Wallball Shots 20/14lbs 10/9’

30 Calories Rowing

30 Thrusters 105/70

30 Calories Rowing

30 Wallball Shots

30 Pull-Ups

Post time to responses.

Please join in us in celebrating 2015 with good friends and fun!

WHO: CFJ Members & Family (adults only, please)

WHAT: CFJ Holiday Party

WHEN: Thursday, December 17th at 7pm

WHERE: George’s Pub (108 North 1st Street in Jenks)

Sunday 151213

Rest day

Dupler says, ” Join us for CFJ’s Annual Holiday party this Thursday the 17th, 7pm at George’s!”

WHAT: CFJ Holiday Party

WHEN: Thursday, December 17th at 7pm

WHERE: George’s Pub (108 North 1st Street in Jenks)

Saturday 151212

12min AMRAP:

40 Double-unders

20 WallBalls 20/14 10/9′ over 55+ 20/10 9′

10 Pull-Ups

2 Squat Clean Thrusters/ S2O 135/95 RX+ 165/115 55+ 115/75

REST 3min

“Finisher”

1min Max Pull-ups (can come off bar)

Post reps to responses.