Deadline to purchase new CrossFit Jenks hoodies is Today, November 26th! Sample sizes available in the lobby. Here’s the LINK TO ORDER!
Thanksgiving Schedule is as follows:
Wednesday, November 27th: 5:30pm & 6:30pm class is canceled
Thursday, November 28th: (Thanksgiving Day): Closed
Friday, November 29th: 8:00am and 9:30am classes offered, all other classes are canceled.
6 Rounds for reps of:
2 Minute AMRAP
15/12 Calorie Bike or Ski (alternate each round) MRX 12/10 Cals
Max reps alternating dumbbell snatches 50/35# Rx+70/50# MRX 40/25#
Rest 1 minute between rounds
65-95-105
RX bike 27, 29, 29. Ski 29, 31, 31
Alternated
Strength
OHS w 2 sec pause
10@ 65-95-105
Wod as rxd
Bike: 31, 31, 33
Ski: 32, 32, 32
Total: 191
Strength
OHS w 2 sec pause
10@ 115-135-95
Wod as rxd
Bike: 28, 23, 23
Ski: 23, 23, 27
Total: 147
OHS @65#
WOD RX
Bike 17/18/19
Ski 19/19/20
Total 112
Strength
OHS w 2 sec pause
10@ 65 all sets
Wod Rx
Ski: 36, 34, 30
Bike: 34, 31, 33
Total: 198
Such a fun 6am crew today!
E4MOM: 3 sets of 10 OHS w/2 sec pause at bottom
95/115/135
Wod Rx’d: Bike then ski
28/25/25/25/25/25
Total=153 reps
*all snatches unbroken
3 rounds x 10 reps of OHS w/ 2 sec hold. 75#
WOD RX
18/18/18/18/18/18
Total: 108
WOD. 50#
Ski – 16/14/14
Row – 16/14/14
Strength
OHS w 2 sec pause
10@ 95 all sets
Wod Rx
Ski: 20, 18, 20
Bike: 20, 20, 23
Total: 121
Strength
OHS w 2 sec pause
10@ 35-45-45
Wod as rxd
Bike: 24-23-22
Ski: 24-20-22
Total: 135
OHS: 10-10-10
65-85-105
WOD
Bike/Ski: 10 Cal
DB 25#
16-22-20-22-22-24=126
10x OHS with 2 second pause 75#, 95#, 105#
WOD RX
Ski 20, 18, 18
Bike 20, 20, 20
Total 116
10x OHS with 2 second pause stayed w/ 75# each set and that was all I wanted 🙂
WOD Rx cals – Mrx DB (40#db)
Bike 20, 20, 20
Ski 22, 20, 20
Total 122
great job nooners – fun one! Thx Breck!
E2MOM for 8 sets
10 back rack lunges 65-65-55-55-55-55-55-55
WOD MRx
Bike 18/16/16
Ski 16/16/16
Total = 98
OHS squat all at 55#
Happy to get full range of motion
WOD RX – started with Bike
26-24-24-20-22-24
140 Total
OHS w/ 2 second pause in bottom
65-95-105
WOD Rx bike then ski
Bike 29/39/28
Ski 33/34/29
Total cals 183
Abs
Bike was 29/30 (not 39)/28
Dang fat fingered that OOPS!
E4MOM: 3 sets of 10 OHS w/2 sec pause at bottom
95/115/125
WOD RX+
Ski – 18,13,13
Bike – 14,13,12
Total 83
Strength:
Sub back squats for OHS. All at 205#
WOD as RX’d
Ski – 16,16,16
Bike – 16,16,16
Total – 96
OHS 75*85*95
Wod Rx – bike first
18/16/16/14/16/15
95 total
Strength
OHS w 2 sec pause
10@115, 10@165, 6@185
Wod Rx
Bike: 33, 31, 26
Ski: 32, 23, 22
Total: 167
:02 pause
OHS 2×10@95lb
DB Goblet 1×10@70lb (elbows)
WOD
Row + 70lb 10-10-10
Bike + 50lbs 20-16-16
-82