CrossFit Jenks Community,
We continue to monitor the COVID-19 situation and regulations set forth by local and state government closely. We are diligent in our efforts to maintain a clean facility as your health and well-being is our main priority.
We are open today, Wednesday March 18th and will be following our regular class schedule. In an effort to minimize risk we will be finishing up each class 10 minutes early. We ask that once you have completed the WOD and cleaned/sanitized your equipment you go ahead and make your way out of the gym (rather than hanging out, core development, etc.). We hope this will minimize the number of people crossing paths. Additionally, we ask that if you or your family members are sick, PLEASE STAY HOME.
We understand these are unnerving times. We are doing our best to maintain a level of calm while doing what is best for our community. It is important to us that you are eating well, getting exercise & working to get those 7+ hours of sleep!
In addition to the daily WOD, we will be posting AT HOME WORKOUTS on our website for you to do without equipment!
If you have any questions, please email us at info@crossfitjenks.com
AT HOME WOD:
21-15-9
Burpees
V-ups or Sit-ups
2min AMRAP:
-5 Strict Press 95/65 RX+115/75 MRX 75/55 or Strict HSPU
-5 Over Box Jumps 24/20″ RX+30/24″
Rest 2min
2min AMRAP:
-7 Push Press or HSPU
-7 Burpee Box Jumps/Step-ups MRX 20/18″
Rest 2min
2min AMRAP:
-10 S2O or HSPU
-10 Box Jumps/Step-ups
1.5 Rep back squats
2 x 4 @ 185
3 x 4 @ 225
WOD w/115#, 24” Box
4 rds
2 + 4
2 + 12
1&1/2 back squats-
4@135,185,205,225, 2@225
Wod Rx’d in order-
1) 4+1 strict press
2) 2+6 push press
3) 2+ 7 push jerks
*All barbell sets unbroken
1 1/2 Back Squats E3MOM
5 Sets of 4@225#
WOD
Used 45# DB’s
1: 5+2 Strict Press
2: 2+5 BBJ’s
3: 3+6 S2O
Round 1: 5 rounds
Round 2: 2 + 7
Round 3: 2 + 3
Strength: 1 1/2 squats 5×4
185-205-225-225-225
WOD Rx* 40# DB
5rds + 5 SP
2 rounds
2 rounds + 17 (7 box jumps)
Round of 7’s did HSPU’s
1 1/2 Back Squats E3MOM
5 Sets of 4@165#
WOD
Used 45# DB’s
1: 4+5 Strict Press
2: 2 rounds even BBJ’s
3: 2+10 S2O
1 1/2 back squats
All sets @ 205#
Wod RX
1. 5
2. 3
3. 3
Back squats 1 1/2 reps
5@205
Wod rx all handstands strict
Wod 1=5 even
Wod 2=2 +7 hspu with 1 abmat
Wod 3=2 +8 hspu with 1 abmat
Strength: 1 1/2 squats 5×4
225-255-275-275-275 f4
WOD Rx
4rds
3 +7
3 + 13
WOD RX+ weight
Rd 1: 5+1
Rd 2: 2+10
Rd 3: 2+10 (step ups on this round )
WOD Rx:
1: 4
2: 2
3: 2 with Step Ups
1) Strict HSPU and 30in box: 3+5
2) Push press and 30in box: 2+7
3) Push press and 30in box: 2+7
10-9-8-7-6-5-4-3-2-1 KB Swings
1-2-3-4-5-6-7-8-9-10 KB Squats
106#KB
19:00
Strength: 1 1/2 squats 5×4 all sets at 135#
WOD RX+ weight
Rd 1: 3+5 SP (this one was a mess for me. I forgot barbell clips.♀️)
Rd 2: 2 Even
Rd 3: 2+5 S2O
Back squat 1 1/2 reps
135-140-145-150-150
WOD Rx+ weight
1: 4 + 2 over box jumps
2: 2 (did HSPUs this round)
3: 3 + 1 S2O
Did step-ups rounds 2 and 3
Tabata abs outside with the crew