April 30, 2017
Sunday 170430
Rest day
April 2017
April 29, 2017
Saturday 170429
We are closed today for the Spartan Challenge. Come out to the Bixby High School to support the athletes!
April 28, 2017
Friday 170428
ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.
We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.
Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
15min set-up and prep for EMOM Training
Alternating EMOM for 28 minutes
– 1-2 Rope Climb w/feet or Legless
– 8 Pistols (4 each leg)
– 2-4 Squat/Pwr Clean at 50-75% of 1 RM
– 2-4 Squat/Pwr Snatch at 50-75% of 1 RM
– 2-5 Muscle-ups (bar or ring)
– 3-5 Ring Dips (strict or kipping)
– 3-5 Pull-ups (strict or kipping)
– 3-10 HSPU deficit, parallette, strict, kip
– 10-50ft Handstand Walk
– 30-40 Double unders or 10-15 attempts
– ODD Lifts/ Odd Objects
i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest
Post movements and results to responses.
We will be closed this Saturday, April 29th for the Spartan Challenge competition. We encourage all of you to come out and support our teams!
April 27, 2017
Thursday 170427
ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.
We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.
3 Sprint Rounds For Time:
– 5 Over Bar Burpees
-15 OH Lunges (alt/stationary) 95/65 RX+ 115/80 MRX 75/55
-250m Row or 0.5km A Bike
-15 Front Squats
Rest 3min
-15 Back Squats
-250m Row or 0.5km A Bike
-15 OH Lunges (alt/stationary)
-5 Over Bar Burpees
Rest 3min
**Athletes Choice, pick one of the 2 sprint Rounds to Repeat, Repeat that Sprint Rd
Post time to responses.
We will be closed this Saturday, April 29th for the Spartan Challenge competition. We encourage all of you to come out and support our teams!
April 26, 2017
Wednesday 170426
ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.
We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.
For Time:
-50 Double Unders
-40 S2O 95/65 RX+ 115/75 MRX 75/55
-3 Rope Climbs 15′
-40 Double Unders
-30 S2O **115/75 RX+ 135/95 MRX 95/65
-2 Rope Climbs 15′
-30 Double Unders
-20 S2O **135/95 RX+ 155/105 MRX 115/75
-1 Rope Climb 15′
Post time to responses.
