3 rounds for time:
800 Meter run
50 Sit-ups
25 Deadlifts (Men 135 lbs, Women 95 lbs)
Post time to responses.
This is what happens when you do 27 ascents of a 15 foot rope climb and you don’t know how to use your legs to assist in the climbing.
5 rounds for time of:
20 Pull-ups
7 Push-jerks (Men 135 lbs, Women 85 lbs)
Post time to responses.
Click here for a demonstration of the push jerk.
A common mistake on the push jerk is not opening the hips to full extension. Click here for a video that shows this common fault and how to correct it.
5 Rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead walking lunge steps
10 Dumbbell thrusters
Post dumbbell weight and time to responses.
Don’t forget about the K9 (9km and 5km) run this weekend at Mohawk Park! Click on http://www.therapetics.org or http://okrunner.com/calendar/smu.html for details.
I am always preaching about proper nutrition and the effects it has on your CrossFit performance. Click on http://www.crossfit.com/cf-affiliates/ for a testimonial on the results of proper nutrition and training.
Click on http://media.crossfit.com/cf-video/CrossFitJournal_NicoleNutritionTeeterPre1.wmv for a video about nutrition.
5 rounds for time of:
15 Sumo Deadlift High Pulls (Men 75 lbs, Women 45 lbs)
15 Thrusters (Men 75 lbs, Women 45 lbs)
Post time to responses.
We want to give a special thanks to OkieDB for sending CrossFit Jenks an American Flag that has flown in Iraq! “Train Hard, Train Smart, Train to Survive!”
