Friday 090529

5 Rounds for time of:

15 Deadlifts (Men 225 lbs, Women 155 lbs)

15 Ring dips

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Thursday 090528

As many rounds as you can do in 12 minutes of:

5 Thrusters (Men 135 lbs, Women 95 lbs)

10 Burpees

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This workout is from the North East Regional Qualifier.

The 2nd Annual Berry Farm Summer CrossFit Competititon & BBQ is getting near! Here are some of the details:

Date: Saturday, June 13th, 2009

Where: The Berry Farm (5 miles North of Bristow on Hwy 66), It’s about 30 minutes from the gym.

Registration: Send e-mail to breckberry@crossfitjenks.com by Monday , June 8th.

Cost– $5 or bring a side dish. Bring your own beverage of choice.

Check in– 8:00am-9:00am, June 13th at The Berry Farm.

Heats– (Heat 1) 9:15am-9:45am              (Heat 2) 10:00am-10:30am

Heidi Stevenson                                                   Dana Bell

Samuel Rockstroh                                                Kelsey Rockstroh

Barrett Hughes                                                     Jennifer Larkin

Paige Millspaugh                                                   Ryan Haynie

Joe Millspaugh                                                      Brody Bowman

                                                                                Jason Whiteley

                                                                                Andy Brown

                                                                                Steve Seidel

(Heat 3) 10:45am-11:15am                      (Heat 4) 11:30am-12:00pm

Sarah McPhail                                                    Ginny King

Dana Haynie                                                       Denver McPhail

Lori Stowers                                                       Matt Stowers

Matt Saucier                                                        Justin Allen

Stephen Tidwell                                                  Loren Montgomery

Kody King                                                            CPT Dennis R. Berry (OkieDB)

Terry Tollette

Kevin Witzel

This is who I have so far that is competing. These heats are not finalized, so if you need to change anything or get signed up, send me an e-mail. Also be sure to let me know how many people you plan on bringing. You don’t have to compete so feel free to come spectate and have a good time!

Wednesday 090527

Run 5km

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Tuesday 090526

5 Rounds for time of:

400 Meter run

15 Hang power snatches (Men 95 lbs, Women 65 lbs)

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Monday 090525

* We will only have one class today at 10:00 am.

Thank you to all the men and women who serve, who have served, and to all those who have given their lives for the freedom of this great country.  Happy Memorial Day!

There will be two options for today’s workout.  You can split up in teams of four and do “Trevor” or go at it alone and do “Murph”.

“Trevor”

For time:

300 Pull-ups

400 Push-ups

500 Sit-ups

600 Squats

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Or

“Murph”

For time:

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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* We will only have one class today at 10:00 am.