Mobile, AL CrossFit

June 2017 // Archive

Date based archive
30 Jun

20170701

CrossFit Jacked – CrossFit

Metcon (Time)

Partner WOD

400m Med Ball Run 20/14 together (1 Med Ball Per Team)

100 HR Push-ups

100 Air Squats

400m Med Ball Run 20/14 together

70 Burpees

70 Pull-ups

400m Med Ball Run 20/14 together

100 Double Unders (200 Singles=Scaled)

100 Jumping Lunges

400m Med Ball Run 20/14 together

One teammate works at a time

29 Jun

20170630

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 (10 set of 3 Reps at 84% of 1RM)

30 Minutes to Complete

Metcon

Metcon (Time)

3 Rounds

21 Wall Balls 20/14

15 Toe 2 Bar

9 Power Clean & Jerk 135/95

*20 Minute Time Cap*

28 Jun

20170629

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Push Press (10-8-8-8)

17 MInutes to Complete

10 reps @ 60% of 1RM

8 reps @ 70% of 1RM

8 reps @ 75% of 1RM

8 reps @ 80% of 1RM

Metcon

Metcon (Time)

4 Rounds

30 Ball Slams 20/15

20 Lateral Burpees

10 Power Snatches 115/75

*25 MInute Time Cap*

28 Jun

The State of Temporary

It’s happened to every human on the planet, including myself. Here’s what normally happened to me. I would get on a fitness kick and it would be awesome for a little while, and then, something in my mind would change and I could no longer sustain the healthy habit I achieved. I would typically feel like I was falling behind at work and so I then replaced my fitness craze with longer work hours.

 

Of course, I would tell myself this was only “temporary” until I got caught up. After all, I reached my latest fitness goal. Not a time went by where this state of “temporary” didn’t turn into something more long-term.

 

Think about all the New Years Resolutions out there. Why do we quit our resolutions we so proudly make? Time is a major cause of failure. We no longer have time anymore. Rather, we no longer want to make the time.

 

So, if not having enough time is the problem. How do we stand to correct it? How do we sustain a life of good health?

27 Jun

20170628

CrossFit Jacked – CrossFit

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

Snatch (18 MInutes to Find Your 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MInute AMRAP

200m Run

20 Front Squats 115/75

12 Pull-ups

25 Jun

20170626

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 Press (10-8-6-6-6)

17 Minutes to complete the following:

10 reps @ 60% of 1RM

8 reps @ 65% of 1RM

6 reps at 70% of 1RM

6 reps at 75% of 1RM

6 reps @ 80% of 1RM

Metcon

Metcon (Time)

25 Minute Time Cap

30/21 Calorie Row

30 HR Push-ups

30 Box Jumps

30 HR Push-ups

30 Overhead Squats 115/75

30 HR Push-ups

30 Sumo DL High-Pulls 115/75

30 HR Push-ups

24 Jun

20170625

CrossFit Jacked – CrossFit

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

3 Rounds For Time:

30 American KB Swings 53/35

40 Double Unders (80 Singles=Scaled)

400m Run

23 Jun

20170624

CrossFit Jacked – CrossFit

Metcon (Time)

2 Man Teams

400m Run

50 Hang Power Cleans 95/65

50 Wall Balls 20/14

400m Run

40 Hang Power Cleans 115/75

40 Wall Balls 20/14

100 Double Unders (each)

30 Hang Power Cleans 135/95

30 Wall Balls 20/14

400m Run

20 Hang Power Cleans 155/105

20 Wall Balls 20/14

400m Run

10 Hang Power Cleans 175/115

10 Wall Balls 20/14

22 Jun

20170623

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 (10 sets of 3 reps at 81%)

Metcon

Metcon (Time)

Buy In: 500m Row

then 3 Rounds

9 Deadlift 155/105

12 Push Jerks 155/105

15 Toe 2 Bar

Cash Out: 500m Row

*20 Minute Time Cap*

21 Jun

20170622

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Push Press (10-8-8-8)

1 set of 10 reps @ 60%

1 set of 8 reps @ 65%

1 set of 8 reps @ 70%

1 set of 8 reps @ 75%

Metcon

Metcon (Time)

25 HSPU

25 Box Jumps 24/20

25 Hang Squat Cleans 115/75

25 Thrusters 115/75

25 Pullups

25 Overhead Squats 115/75

*20 Minute Time Cap*