September 2023

For time: 
50-40-30-20-10:
Calorie row
10-20-30-40-50:
V-ups

– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.

For time: 
20 Front rack sandbag squats
50’ Front rack sandbag walking lunge steps (25’ down and back)
200 Meter sandbag run
20 Front rack sandbag squats
200 Meter sandbag run
50’ Front rack sandbag walking lunge steps
20 Front rack sandbag squats

“Fight Gone Bad”
3 Rounds for reps of:
1 Minute: Wall-ball shots 20/14# 10/9’ MRX 20/10# 9’
1 Minute: Sumo deadlift high-pull 75/55#
1 Minute: Box Jump 20”
1 Minute: Push-press 75/55#
1 Minute: Row (Calories)
1 Minute: Rest
Compare to October 1, 2022.

Rest day

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)