March 2016

“Mork and Mindy” by DB

3 RFT:

10 Ground to Overhead 135/95 RX+165/115 55+105/70
2 rounds of 5 Pull-Ups, 10 Push-ups, 15 Air Squats

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Compare to January 14, 2015.

5 RFT:

200m Run

10 KBS 55/35 RX+ 70/55 55+ 45/25

250m Row

10 Box Jumps 24/20″ RX+ 30/24 55+ Step Ups Okay

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Open WOD 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

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CrossFit Jenk’s Ladies!  We would love for you to join us on Saturday, April 16th to celebrate the upcoming weddings of Calli Cooper and Melissa Little! If you did not receive an evite and would like to join in on the fun, please contact hosts; Cindi Carter or Allie Hodges (918-645-7154) for more information. We hope to see all of you there!

“The Feast of Saint Patrick” by DB

For Time:

800m Gaelic Get Away Run

17 Green Goblet Squats 55/35 RX+ 70/55 55+ 45/25

17 Irish KB Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing by DB

1000m Isle of Man Row

17 GHD Shamrock Sit-Ups 55+ Ab-mat

17 St Patrick Power Snatches 95/65 RX+ 115/80 55+ 75/55

80 Dublin Double Unders

17 Pull-ups for St Patrick RX+ C2B

17 Romano-British Back Squat Thrusters

400m Shannon Sprint

17 Black & Tan Box Jumps 24/20″ RX+ 30/24″ 55+ Step Ups Okay

17 Guiness Ground to Overhead 95/65 RX+ 115/80 55+ 75/55

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