April 30, 2016
Saturday 160430
CrossFit Jenks is closed today. Please come out to the Bixby Football field to cheer on all the athletes competing in the Spartan Challenge!
Saturday 160430
CrossFit Jenks is closed today. Please come out to the Bixby Football field to cheer on all the athletes competing in the Spartan Challenge!
Friday 160429
“Starter” = 500m Row for Time
Rest exactly 3min
then
3 RFT:
500m Row
10 Box Jumps 24/20″ RX+ 30/24 55+ 20″ Step-Ups Okay
20 Ab-mat Unanchored Sit-Ups RX+ 20 GHD Sit-ups
**1st Score = 500m Starter Row Time
**2nd Score = WOD Completion time minus 3min and 500m Row Starter time
Post 1st score and 2nd score to responses.
CFJ Members, please take note that we will be closed this Saturday, April 30th for the Spartan Challenge Competition. We would love for those of you not competing to come out and cheer our athletes on!
Thursday 160428
WOD #1
2 RFT:
6 Over the Bar Burpees
12 Bodyweight Deadlifts
400m Run
12 Barbell Push-Ups
Rest 4min
WOD #2
1 RFT
12 Barbell Push-Ups
400m Run
12 Bodyweight Deadlifts
6 Over the Bar Burpees
Post results for both WODs to responses.
CFJ Members, please take note that we will be closed this Saturday, April 30th for the Spartan Challenge Competition. We would love for those of you not competing to come out and cheer our athletes on!
Tuesday 160426
For Time:
21cal Row
21 T2B
21 Squat Cleans 95/65lbs RX+ 115/75 55+ 75/55
21 Ring Dips 55+ Bar Dips
15cal Row
15 T2B
15 Squat Cleans 115/75lbs RX+ 135/95 55+ 95/65
15 Ring Dips 55+ Bar Dips
9cal Row
9 T2B
9 Squat Cleans 135/95 RX+ 165/115 55+ 115/75
9 Ring Dips 55+ Bar Dips
**Athlete responsible for changing load each round
Post time to responses.