Thursday, 5 July, 2012

Posted by Mandee on July 4, 2012   |   8 Comments


5 Minutes of agility drills

3 Rounds:

3 DB man makers

50 Meter sprint

*Sprints are to increase speed each round



4 Rounds for time:

10 One Arm, Alternating Kettlebell Snatch @32/24 Kilograms

5 Box Jumps @32″/28″

100 Meter Sprint


Post time to comments.


CrossFit Jenks: Six-Man Wolf Pack

What does it mean to be fat adapted?

8 responses to “Thursday, 5 July, 2012”

  1. Tracey says:

    Nice wod!

  2. Jane says:

    9:00 scaled to 20kg with rx box jumps. Great job Ron going RX this morning!

  3. Great WOD says:

    Great WOD today. Jake thanks for some good coaching and warm up.

    6:37 Rx’d

  4. Mandee says:

    Thanks for the coaching Jake! Unfortunately, I’m still pretty bruised on my forearms, especially my weaker arm, so I guess my technique needs some practice! 🙂 But I did listen to what you said…guess I just didn’t implement it fully!

  5. Nathaniel says:

    8:54 rx

  6. Josh Kennedy says:

    8:36 Rx’ed

  7. Mac says:

    5:37 RX’d

    Great coaching Jake.