Thursday, March 19, 2020

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, Thursday March 19th 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


2O MINUTE AMRAP (As many rounds and reps as possible):

16 Lunges (alt, stationary)

14 Mountain climbers

12 Hand-release push-ups

*If you have a DB, KB or sandbag consider holding during lunges to add some load! 


2 RFT: 
-16 Deadlifts
-400m Run
-8 Left Leg and Left Arm KB Deads
-1 Rope Climb 15′ MRX 10′
-8 Right Leg and Right Arm KB Deads
-400m Row or 1k A-Bike
-1 Rope Climb (timer finish on slap last climb)
Barbell = 255/175 RX+315/215 MRX 205/135
KB = 55/35# RX+ 70/55# MRX 45/25#

22 thoughts on “Thursday, March 19, 2020”

  1. Strength & Conditioning
    5 sets (e3mom)
    8 regular DL (135#)
    10 GHDs
    6 butterfly plu (still working on form)

    WOD (185# DL, 12′ Rope Climbs, 55# KB, all row)

    thanks breck!

  2. Home WOD

    2 rds for time
    25 WB sit-ups 12#
    400m row
    8 left leg KB DL 35#
    20 air squats
    400m row
    8 right leg KB DL
    20 air squats
    Time = 18:21

    For time:
    50 Russian KBS 35#

  3. DL: 125-185-215-235-235
    WOD with Jamie
    Broomstick mile alternating sets, 75# barbell and 1k bike
    Good at home WOD to do alone – supposed to do it with a PVC pipe or light barbell!

  4. 15min AMRAP
    8 cal on bike
    5 burpees
    3 dball overs (100#)

    10rds + 1 cal

    ..nice little smoker. thanks nicole!

  5. 1.5 Deadlifts-
    5 sets of 4@185

    Wod MRx + (235#)- Run 400m and Biked
    Ended up biking 1 mile before I figured out I was on the trick bike in round 1.

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