April 15, 2016
Friday 160415
Master Qualifier Event 4 2015
21-15-9 reps for time of:
Deadlifts 225/155lbs 50-59 185/135 60+ 155/105
Box Jumps/Step-ups 24/20″ 60+ 20″
HSPU 50-59 2″ rise 60+ 4″ rise
Post time to responses.
April 2016
April 14, 2016
Thursday 160414
“KetlleBell Killed the CrossFit Star” by DB
For Time:
13 KBS 24/16kgs RX+ 32/24kgs
1 Goblet Squat 24/16kgs RX+ 32/24kgs
12 KBS
2 Goblet Squats
11 KBS
3 Goblet Squats
Continue pattern until 1 KBS and 13 Goblet Squats
Post time to responses.
Event Reminder:
CrossFit Jenk’s Ladies! We would love for you to join us this Saturday, April 16th at 6pm to celebrate the newly wed Calli Hatfield and upcoming wedding of 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!
** Please remember to wear black and bring 25 bucks if you’d like to join the group on the party bus!
April 13, 2016
Wednesday 160413
For Time:
800m Run
25 Hand Release Push-ups
25 Pull-Ups
400m Run
20 Hand Release Push-ups
20 Pull-Ups
200m Run
15 Hand Release Push-ups
15 Pull-Ups
100m Run
10 Hand Release Push-ups
10 Pull-Ups
Post time to responses.
April 12, 2016
Tuesday 160412
With a Continuously Running Clock:
00:00 – 01:00 Max Reps OHS
01:00 – 02:00 Rest
02:00 – 3:00 Max Reps OHS
03:00 – 04:00 Rest/adjust weights
04:00 – 05:00 Max Reps Front Squats
05:00 – 06:00 Rest
06:00 – 07:00 Max Reps Front Squats
07:00 – 08:00 Rest/adjust weights
08:00 – 09:00 Max Reps Back Squats
09:00 – 10:00 Rest
10:00 – 11:00 Max Reps Back Squats
11:00 – 15:00 Rest/adjust weights
15:00 – 20:00 AMRAP of:
11 T2B
7 HSPU
3 Hang Squat Snatch
20:00 – 23:00 Rest/Adjust weights
23:00 – 27:00 AMRAP of:
3 Hang Squat Clean
7 HSPU
11 T2B
** Athlete Chooses loads for Squats and AMRAPS.
Score = Load and Reps for AMRAPS. All Squats from floor.
Post load and reps for amraps to responses.
April 11, 2016
Monday 160411
Master Qualifier Event 2 2015
In 15min Establish a 1 rep Max Snatch (Power, Squat, or Split)
Master Qualifier Event 1 2015
5min AMRAP:
5 Ring Muscle-ups 55+ 5 Ring Dips
10 Cleans 155/105lbs 50-59 135/95 60+ 115/75
Post max snatch and total reps for amrap to responses.
