Saturday 160709
3rd Annual CrossFit Poker Run (CrossFit Jenks’ WOD)
10 Minute AMRAP:
200 Meter Run
20 Air Squats
20 Sit-ups
CrossFit Jenks is excited to be participating in the 3rd Annual CrossFit Poker Run, hosted by CrossFit Owasso. We will open our doors at 8am and run heats as needed until 12pm. Our regularly scheduled classes are canceled. For more detailed information, please click HERE.
Join us after the Poker Run fun at Allan and Angie’s for our annual CFJ community pool party! This is a family-friendly event so please feel free to bring the kiddos. This year, the Large’s will be hooking up some smoked chicken and brisket so all you’ll need to bring is a side and beverage of your choice. We look forward to seeing all of you there!
WOD w/GHD’s:
3 rds
Poker Run WOD w/GHD’s
3 rounds + 200m run + 20 air squats + 1 GHD
–
1 Power Snatch to 1 HPS to 1 Power Snatch
E2MOM
45-65-85-95-95
Poker run WOD @ CFJ: 5 rounds + 15 sit ups
Poker run WOD @ CF Bellator: Fran 7:58
20 mile run
Poker run at CFJ and okie Crossfit 🙂
Fun morning!!!
Watched Daniella do Fran rx’d for the first time at Bellator, then got motivated and strung together 3 bar mu’s for the first time ever. Pretty good day I’d say.
Jenks track
3 Rds
10 stadium bleachers
50 walking lunges
About 22 mins
Trail run at Turkey mtn with Breck Meredith and Sydney
I think Breck measured it at 4.5 miles
Thanks Alan and Angie for hosting the pool party. You guys are such great hosts.
120 yard tire flip (64 flips) – 3:25
Rest 3 minutes
120 yard tire flip (64 flips) – 3:11
Rest 3 minutes
1 minute plank hold / 1 minute rest x 10 minutes
25 yard HS walk – 3 minutes (arms smoked)
120 yard tire flip (64 flips) – 3:16
Rest 3 minutes
120 yard tire flip (64 flips) – 3:14
Rest 3 minutes
2 1/2 minute high plank hold
Crossfit Breckenridge
20 min AMRAP
25 WB 14# to 10 ft
25 pull-ups
25 push-ups
800m run
As Rx’d:
2 rds + 16 WB
Lots of sucking air! Let the Fran cough begin!