Mobile, AL CrossFit

November 2016 // Archive

Date based archive
28 Nov

20161129

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean (Work to a 1RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (Time)

Rest 5 Minutes

If Grace is completed under 5 minutes do the following:

5 Minute Time Cap

6 Rounds

5 Power Cleans 155/105

5 Shoulder to Overhead 155/105

Metcon (Time)

Rest 5 Minutes

If Grace is completed between 5-7 minutes do the following:

5 Minute Time Cap

2 Rounds

10 Hang Power Cleans 135/95

5 Shoulder 2 Overhead 135/95

27 Nov

20161128

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

Bench Press (5 sets of 3 reps)

increase load each set

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MInute AMRAP

25 Wall Balls 20/14

25 Toes 2 Bar

25 Pushups

27 Nov

In part two of our series we’ll look at finishing up with 5 more ways to lose 10 pounds in 30 days.  As I’ve mentioned before, the rules are simple but the discipline of sticking with it is what makes it tough.

Are you ready to make a change?  Well, I know you’re ready.  But are you willing to make the commitment to make change happen?  You can do this!  Implement one rule at a time.  It’s a game-changer.

26 Nov

20161127

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

5 Rounds for Time

25 Push Press 75/55

50 Double Unders

25 Nov

20161126

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Man Teams

100 Pullups

100m Sled Push 185/125(50m each)

100 Box Jumps 24/20

100m Sled Push 185/125(50m each)

100 Hang Power Cleans 115/75

100m Sled Push 185/125(50m each)

100 Jumping Lunges

100m Sled Push 185/125(50m each)

24 Nov

20161125

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 (Buld to a 5 Rep Max – 15 minutes)

Metcon

Metcon (AMRAP – Reps)

12 Minute Ladder

1 Squat Clean 135/95

1 Burpee

2 Squat Cleans 135/95

2 Burpees

3 Squat Cleans 135/95

3 Burpees

4 Squat Cleans 135/95

4 Burpees

……..

Continue to climb the ladder

Score is total reps

22 Nov

20161123

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)

Weightlifting

Shoulder Press (15 minutes to find 1 Rep Max)

this is a strict press – military press. This means no bending of the knees!

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

10 Front Squats 115/75

10 HR Pushups

10 KB Swings 53/35

10 Ball Slams 20/15

21 Nov

20111122

Announcements

Thanksgiving Schedule

CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am

Back to normal hours of operation beginning Saturday, November 26th

CrossFit Jacked – CrossFit

Warm-up

Back Squat Warmup (No Measure)

Dragon Pose (1 Min Each Leg)

2 Rounds:

10 Good Mornings (Empty Bar)

10 Air Squats

5 Tuck Jumps

Weightlifting

Back Squat (4 sets of 3 reps-same load across)

15 minutes to complete-attempt to go no more than 5 lbs heavier than 2 weeks ago. if it’s to heavy go to 90% of your last 4 sets of 3

Metcon

Metcon (Time)

5 Rounds for Time:

Row 500m

7 Thrusters 115/75

RX+ 135/95

20 Nov

20161121

Announcements

Thanksgiving Schedule

CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am

Back to normal hours of operation beginning Saturday, November 26th

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Clean Pull (4 sets of 4 Reps at 110% of 1RM Power Clean)

Metcon

Metcon (Time)

Part A

25 Minute Time Cap

5 Rounds

10 Power Cleans 135/95

15 Wall Balls 20/14

Metcon (Time)

If Part A is Completed under 11 minutes, rest 3 minutes and do the following:

Part B

11 Minute Time Cap

7 Rounds for Time

10 Wall Balls 20/14

10 Pullups

If Part A is Completed Under 15 Minutes, rest 3 minutes and do Part C instead

Metcon (Time)

Part C

7 Minute Time Cap

50 Burpees for Time

19 Nov

20161120

Announcements

Thanksgiving Schedule

CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am

Back to normal hours of operation beginning Saturday, November 26th

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Row, 300 m

20 Push Press 135/95

Row, 300 m

15 Push Press 135/95

Row, 300 m

10 Push Press 135/95

Row, 300 m

5 Push Press 135/95