Happy Sweet 16, CrossFit Jenks!
*Modified class times, no open gym. Join us for a fun celebration after the final workout!
6:00am:
5km Run for time
8:00am:
2 Intervals for time of:
21 Box jump overs 24/20”
15 Calorie Row
9 Burpee box jump overs
21 Box jump overs
15 Calorie Row
9 Burpee box jump overs
Rest until the 6 minute mark, then:
9 Burpee box jump overs
15 Calorie Row
21 Box jump overs
9 Burpee box jump overs
15 Calorie Row
21 Box jump overs
*12 minute time cap
10:00am
Olympic Total
1 Rep Snatch (athlete gets 2 attempts)
1 Rep Clean & Jerk (athlete gets 2 attempts)
5k this morning. Out of town.
21:29
5k run:
24:20
Intervals Wod Rx’d
Interval 1: 4:29
Interval 2: 4:53
Olympic total:
Snatch= 165, 185(f)
C&J= 225, 235(f)
Total= 390#
5k run:
21:21
Intervals Wod Rx’d
Interval 1: 4:11
Interval 2: 4:08
Olympic total:
Snatch= 175, 185
C&J= 215, 235(f)
Total = 400
Thursdays Wod at home
S2O from rack
85-85-85-90-90
Wod MRX
4:28
Abs
At home with Thursday’s WOD
S2O from the floor 5×5
95-105-120-135-145
WOD Rx+
2:56 – Chrissy counted all my reps for me
Abs
Congrats on 16 years Nicole & Breck
6am
12,500m bike = 26:40
8am
1. 21-15-9 @ 5:44
2. 9-15-21-9 @ 6:00
10am
Snatch 75, 80
C&J 105, 115
Total = 195
Great job everyone.
Thanks to everyone who came out to share in this fun day!
Congratulations Breck & Nicole!!! Fun morning & celebration!
Wod rx
Interval 1: 5:50
Interval 2: capped at 9/21 BJO
Thanks for counting Jim! That about killed me.
Ran 2 miles, snatched 100#, C&J 125# while friends loved on Rory 🙂
WOD 1
5K Run: 27:06
WOD 2 Intervals
Interval 1: 5:41
Interval 2: 15 into the last 21 BJO
WOD 3 Olympic Total
Snatch: 100#
Clean & Jerk: 130#
Total: 230
Happy Sweet 16 CF Jenks!
Agreed! What a fun and special day this was. Thank you everyone! <3
5k
30:48
Interval wod
1)4/9 burpee bjo at cap
2)10/21 bjo at cap
Couldn’t stay for wod 3
Happy sweet 16, CFJ! We are so happy to be a part of such a great gym family!!!
5k run:
30:25
Intervals Wod Rx
Interval 1: 5:26
Interval 2: 19/21 BJO
Olympic total:
Snatch= 130, 135
C&J= 175, 185 (got clean twice, failed jerk twice)
Total= 310#
Happy Sweet 16, CFJ!
WOD#1
CFJ 5km (3.2 mile course instead of 3.1)
Time: 22:32
WOD#2
Intervals
1: 4:32
2: 4:44
Total time: 9:16
WOD#3
Olympic Total
Snatch: 185, 205(failed)
C&J: 265, 285(made the clean and failed the jerk)
Total: 450
What a great 16th anniversary celebration! I am humbled and honored for the amazing community that has been created at CFJ over all these years. Thank you all for the fun filled day of 3 workouts and delicious food with the best people!
sad to miss. ty cfj .. been with you a while
Modified the reps because I’m fat
21-15-9
15-12-6
Had about 30 seconds to rest
6-9-12
6-9-12
11:27 finish time
That hurt.