Saturday 120414
Complete as many rounds as possible in 20 minutes of:
10 Push press (Men 115 lbs, Women 75 lbs)
10 KB Swings (Men 55 lbs, Women 35 lbs)
10 Box jumps (Men 24″ box, Women 20″ box)
Post rounds to responses.
Compare to April 16, 2011.
Friday 120413
“Squat a Ton & Run”
4 Rounds for time of:
Squat one ton
Run 400 meters
– note: you must start with your weights on the ground
One ton=2240 lbs
225 lbs. = 10 reps
205 lbs. = 11 reps
185 lbs. = 12 reps
155 lbs. = 15 reps
135 lbs. = 17 reps
115 lbs. = 20 reps
95 lbs. = 24 reps
65 lbs. = 35 reps
45 lbs. = 50 reps
Your choice of the following 3; back squat, front squat, overhead squat.
Post time to responses.
Compare to March 27, 2010.
CFJ Bowling TONIGHT at Andy B’s! 7:45-9:45, 8711 South Lewis. Be there or be square!
Thursday 120412
“Motivation”
2 Rounds for time
4 Muscle ups with an extra ring dip each rep
12 Snatches (Men 135 lbs, Women 95 lbs)
88 Double unders
Post time to responses.
Don’t forget to RSVP to Nicole at nicoleberry@crossfitjenks.com if you plan on attending CFJ Bowling Night at Andy B’s! We’ve got 4 VIP lanes reserved for this Friday, April 13th from 7:45-9:45pm. It should be around 20 bucks per person, depending on the number of folks we have sign up. We look forward to seeing everyone there!
Wednesday 120411
For time:
800 Meter run
10 rounds of the couplet:
10 Pull-ups
10 Ring dips
800 Meter run
Post time to responses.
CFJ Bowling Night at Andy B’s!
Come join us for some serious fun at Andy B’s bowling alley.We’ve got 4 VIP lanes reserved for this Friday, April 13th from 7:45-9:45pm. It should be around 20 bucks per person, depending on the number of folks we have sign up. RSVP to Nicole at nicoleberry@crossfitjenks.com if you’d like to come.
Tuesday 120410
As many rounds as possible in 20 minutes of:
30 Sit-ups
20 Overhead walking lunge steps (Men 45 lb bumper plate, Women 35 lb bumper plate)
10 Burpees
Post rounds to responses.
Compare to January 11, 2011.
