Mobile, AL CrossFit

October 2016 // Archive

Date based archive
31 Oct

Want to be a raffle winner? Rules are simple. ) Be a member of CrossFit Jacked. 2) Show up to class a minimum of 3 days per week. 3) Login to WODIFY and post your results.

You will automatically be entered to win at the end of each week. Stay tuned to Facebook Sunday evening as we reveal this week’s winner!

30 Oct

20161031

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Bench Press (No Measure)

3 Rounds (NFT)

10 Bench Press (Bar)

5 Pushups

5 KB Swings 53/35

Weightlifting

Bench Press (Work to a heavy triple)

No failed reps.

Metcon

Halloween WOD-CF Jacked (Time)

400m Run

31 Air Squats

31 Wall Balls 20/14

31 Shoulder to Overhead 95/65

31 Wall Balls 20/14

31 Air Squats

400m Run

29 Oct

20161030

CrossFit Jacked – CrossFit

Metcon

Heavy-Barbell Chipper (Time)

For time:

10 Shoulder Press 115/75

15 Overhead Squats 115/75

20 Push Press 115/75

25 Front Squats 115/75

30 Push Jerks 115/75

35 Back Squats 115/75

27 Oct

20161028

CrossFit Jacked – CrossFit

Warm-up

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch (Find 1 Rep Max)

16 Minutes

Metcon

Metcon (Time)

25 Minute Time Cap

4 Rounds

Calorie Row 20/16

15 Hang Power Cleans 135/95

10 Pull-Ups

RX+ Chest to Bar Pullups and 155/105 weight

26 Oct

20161027

Announcements

Night of the Living Deadlifts this Friday night. Don’t forget! Invite your friends and family and dress up in your favorite costume. Prizes to be awarded!

No classes at 5:30 pm or 6:30 pm today!

CrossFit Jacked – CrossFit

Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Push Jerk (2 Rep Max)

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

25 Oct

20161026

Announcements

Night of the Living Deadlifts this Friday night. Don’t forget! Invite your friends and family and dress up in your favorite costume. Prizes to be awarded!

CrossFit Jacked – CrossFit

Warm-up

Warm-up (No Measure)

Double Unders Skill Work (10 min)

Weightlifting

Back Squat (4 sets of 3 (same load each set))

17 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

100m Run

10 Back Squats (from floor) 135/95

10 HR Push-Ups

*the run counts as 1 rep

24 Oct

20161025

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (Retest 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP

-21 Double Unders/42 Singles (scaled)

-15 Pushpress (95/65)

-9 TTB

23 Oct

20161024

CrossFit Jacked – CrossFit

Warm-up

Warmup-PullUp Progression (No Measure)

Pull-Up Progressions:

Beginner: Negatives 5 Sets of 5 (work up to 5 sec hold)

Intermediate: Chin-Ups 5 sets of 5

Advanced: 4 sets of 6 Strict Pull-Ups (add weight if comfortable)

Metcon

Sled Push (Time)

3 attempts – 50m sled push for time (185/125)

Metcon

Metcon (Time)

Ladder 1-2-3-4-5-6-7-8-9-10

Thrusters 95/65

Lateral Burpees

Abmat Situps

23 Oct


If you’re wanting to lose weight I can assume that you want to lose weight now.  Well, this post is for you because I like the “now”.  I like to see action taken and seeing immediate results.  

Just like the reason we work is to get paid we go to the gym and practice good nutritional habits to look good and feel great.

If we were to go to work but not get paid, then why would we work in the first place?  Compare that to going to the gym but then not dialing in our nutrition so we don’t lose weight.

We’re not comfortable in our skin.  So what’s the point of working out?

22 Oct

20161023

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

For time:

21 Hang Power Cleans, 135/95 lbs

21 Lateral Burpees

100 Double Unders/200 Singles

15 Hang Power Cleans, 135/95 lbs

15 Lateral Burpees

75 Double Unders/150 Singles

9 Hang Power Cleans, 135/95 lbs

9 Lateral Burpees

50 Double Unders/100 Singles