CFJ– Please mark your calendar and plan to join us for a Sweet Sixteen celebration on Saturday, September 16th at 10am.
The Crossfit Jenks birthday bash will begin with a fun Sweet Sixteen WOD followed by a family style get-together including a slide show of CFJ memories you won’t want to miss! Bring your favorite side dish or beverage to share and have some fun mingling with friends.
Of course, the celebration wouldn’t be complete without a commemorative t-shirt or tank. Pre-order yours HERE.
5 Rounds for time of:
60 Double Unders
15 C2B Pull-ups MRX Pull-ups
WOD
11:20ish (I guess I was having so much fun I wanted to do more work.. 36 reps into rd 6)
2000m row 8:37
10:10
8:18.5
WODMrx: 8:08
2K Row: 8:51:2
WOD w/ Singles (some dubs) & C2B
13:50
2K Row: 8:29
WOD
As Rx’d
Time: 10:03
2000 Meter Row
Time: 7:30.4
Total Time: WOD + Row=17:33.4
WOD Rx’d
9:41
Finisher: 2000m row
7:43.9
Total time = 17:24.9
WOD: heavy rope + pull-ups
4 rnds at 14:45
Row: 9:39.7
Wod
Odd rounds- double unders
Even rounds-60 heavy rope jumps
All C2B
14:11
2k row: 9:01
WOD Rx
10:00
2000M row
7:59.8
WOD
As Rx’d
Time: 9:58
2000 Meter Row
Time: 7:42
Total Time: WOD + Row=17:40
Activator – nicole had us hang our chin on the bar for about 37 seconds…
WOD
As Mrx’d
Time: 12:00
2000 Meter Row
Time: 7:49
Total Time: WOD + Row=19:49
super fun class – thx nicole! great job nooners!
Wod RX
12:06
2K Row
7:53
Wod RX
9:29
2K bike
7:17.4
Total time = 16:46.7
WOD mrx
7:51
400m mall walk on break
9:02.6 row. Had no idea how to pace that. Learning experience
WOD: RX
4 rounds even at cap
2K Row
7:58
**kipping pull ups
Wod RX
15:14 (couldn’t do butterfly C2B today)
2K row
8:40.9
WOD: single-unders and C2B
9:26
5K assault bike
8:27
1 hour walk
WOD
MRX
10:43
Started rowing at 15 minute cap
2000m row:
8:08
Wod RX’d
8:53
DU Unbroken
C2B Unbroken until last set of 15 (8-7)
2K Row
7:50
Total time 16:43
WOD: 11:31 w 10 pull ups + 5 ring rows & bike 12 calories
Row 2k: 8:20.3