November 2018

November 10, 2018

14 Comments / Workout of the Day (WOD) / By

Only a couple days left to order new CFJ Fall/Winter apparel! 

CrossFit Jenks Apparel Order Form

Saturday 181110

Marine Corps Birthday
WOD #1
5 RFT:
-100 meter Sprint Run or Row
-10 Squat Clean Thrusters 115/75 MRX 85/60
-15 KBS 70/55# MRX 55/35#
-100 meter Sprint Run or Row
Rest 2min after each Round
After completion of 5th Round,
Rest 2min then Start
Veteran’s Day
WOD #2
COFFLAND 
For Time:
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
-800m Run or Row or 1km A-Bike
-30 Push-Ups
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November 8, 2018

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Don’t forget to order your new CFJ Apparel! Hoodies & zip-ups make for the perfect stocking stuffer and will be here in plenty of time for the Holidays! Click the link below to order yours today.

CrossFit Jenks Swag

Thursday 181108

Team WOD #1 (In Teams of 2-3)
2min AMRAP:
-Max Cal Row / A-Bike Partner A
-Max DB Snatches (alt) 50/35lbs Partner B
Rest 1min Switch and Repeat
Team WOD #2
2min AMRAP:
-Max Cal Row / A Bike Partner A
-Max Burpee T2B Partner B
Rest 1min Switch and Repeat
Team WOD #3
14min AMRAP:
– 6 T2B Partner A (B hang from bar)
– 6 T2B Partner B (A hang from bar)
– 8 Barbell Cleans in Unison Partner A & B
-10cal Row *(working at same time)
-10 Over Bar Burpees *(working at same time)
-10cal Row *(working at same time)
-10 Over Bar Burpees *(working at same time)
-12 Partner Passing Wallball Sit-ups 20lbs MRX 14lbs “anchors/DBs 2 feet apart”
BB Loads = 115/75 RX+ 135/95 MRX 95/65
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November 7, 2018

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CFJ Fall/Winter Apparel ready for PRE-ORDER! Last day to order is this Sunday, November 11 at Midnight. Click the link below to order yours today!

CrossFit Jenks Swag

Wednesday 181107

4min AMRAP:
-8 Deadlifts BW/75%
-4 Squats (front or back) BW/75%
-6 Box Jumps Overs 24/20″ RX+ 30/24″
REST 3min
4min AMRAP:
-12 Russian KBS 55/35# Rx +70/55# MRX 45/25#
– 6 KB Goblet Lunges (alt legs, stationary)
-8 American KBS
– 4 KB Goblet Squats
**Athletes choice which 4min AMRAP to start with**

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November 6, 2018

23 Comments / Workout of the Day (WOD) / By

We’ve got TONS of new apparel for you to choose from! Hoodies, zip-ups, tanks & T’s and joggers. Click the link below and pre-order yours today. Deadline to order is THIS SUNDAY at midnight! 

CrossFit Jenks Swag Order Form

Tuesday 181106

For Time: 
-Run or Row 800m or 2km A-Bike
-21 HSPU
-15 Hand Release Push-Ups RX+ Ft on WBall
-9 Dips RX+ Ring Muscle-Up into
-Run or Row 600m or 1.5km A-Bike
– 21 S2O 115/75 RX+ 135/95 MRX 85/60
-15 Barbell Push-Ups
-9 Dips RX+ Ring Muscle-Up into
-Run or Row 400m or 1km A-Bike
-21 WallBalls 20/14 10/9′ +11/10 MRX20/10 9′
-15 Bar Facing Burpees
-9 S2O or HSPU

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November 6, 2018 Read More »

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