Mobile, AL CrossFit

December 2016 // Archive

Date based archive
30 Dec

20161231

Announcements

Holiday Schedule:

Sunday, January 1st: Closed

Monday, January 2nd: 10 AM and 4 PM

CrossFit Jacked – CrossFit

Metcon (Time)

25 Minute Time Cap

500m Row

25 HR Pushups

25 Air Squats

500m Row

35 Wall Balls

35 Pullups

500m Row

50 Double Unders

50 Jumping Lunges

500m Row

29 Dec

20161230

Announcements

Holiday Schedule:

Sunday, January 1st: Closed

Monday, January 2nd: 10 AM and 4 PM

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 (Find Your 1RM)

Metcon

Metcon (Time)

25 Minute Time Cap

Calorie Row 60/45

50 Burpees

40 Front Rack Lunges 95/65

30 SDHP 95/65

20 T2B

10 Muscle Ups (20 Strict Pullups)

28 Dec

20161229

CrossFit Jacked – CrossFit

Warm-up

Back Squat (4 sets of 3 reps)

add 5 lbs from 2 weeks ago. if too heavy drop to 90% of last 4×3.

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

50 Russian KB Swings 53/35

50 Hand Release Pushups

rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

100m Sprint

15 Goblet Squats 53/35

10 T2B

26 Dec

20161227

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

Overhead Squat (2RM Retest)

Metcon

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

Jeremy, Part B (AMRAP – Reps)

Rest 5 Minutes

3 Minute AMRAP

Max Effort Overhead Squats 95/65

25 Dec

20161226

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 & Push Jerk EMOM (2×2 (1+1))

10 Minute EMOM – Complete 2 sets of 1 Power Clean and 1 Push Jerk for 10 minutes
warm up for 5 minutes and then start EMOM

Metcon

Metcon (Time)

30 Minute Time Cap

Row, 1000 m

50 Wall Balls, 20/14 lbs

50 Box Jumps, 24/20 in

Row, 750 m

35 Wall Balls, 20/14 lbs

35 Box Jumps, 24/20 in

Row, 500 m

25 Wall Balls, 20/14 lbs

25 Box Jumps, 24/20 in

24 Dec

20161225

CrossFit Jacked – CrossFit

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Get some air under your feet if you don’t have a target!

23 Dec

20161224

CrossFit Jacked – CrossFit

Metcon (Time)

2 Man Team:

400m Run Together

40 Wall Balls

500m Row (250m each)

40 Burpees

400m Run Together

40 Power Cleans 115/75

500m Row (250m each)

40 Front Squats 115/75

400m Run Together

40 Power Snatches 115/75

500m Row (250m each)

100 Double Unders

22 Dec

20161223

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

Overhead Squat (3 sets of 3 reps)

same weight across

Metcon

Metcon (AMRAP – Rounds and Reps)

“Ethan”

14 Minute AMRAP

Calorie Row 14/10

14 Deadlifts 185/125

21 Dec

20161222

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 (work to a 1RM)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Rest 5 Minutes then start situps

100 AbMat Situps (Time)