Mobile, AL CrossFit

February 2018 // Archive

Date based archive
28 Feb

Dirty Animal

CrossFit Jacked – CrossFit

View Public Whiteboard

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Metcon

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Dirty Animal”

12 Minute AMRAP

25 Burpees

15 Power Snatches 115/75

50 Double Unders

27 Feb

Prom Queen

CrossFit Jacked – CrossFit

View Public Whiteboard

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Back Squat (4 sets of 3 reps, 20 minutes to complete)

Same weight across. Attempt to increase load from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Prom Queen”

15 Minute AMRAP

30 American KB Swings 53/35

25 Hang Power Cleans 95/65

20 Toe 2 Bar

15 Sumo Deadlift High Pulls 95/65

27 Feb

There are 2 types of people that we see walk into CrossFit classes.  There are those who are excited and ready to jump right in and there are those who are a bit standoffish trying to take it all in.  

 

Nothing wrong with either but there is something that both have in common.  They’re both nervous and neither are sure what to expect.  

 

As a strength and conditioning coach, it’s my job to not only help people get in great shape but to help these people feel comfortable and allow them to realize that CrossFit is something anyone can do.

 

Knowing this, we’ve come up with 10 things you can expect on your first day of CrossFit.

26 Feb

CrossFit Jacked – CrossFit

View Public Whiteboard

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 and Jerk (17 Minutes to Find a 1RM)

Metcon

February 2018 (AMRAP – Reps)

15 Minute AMRAP

25 Push Press 95/65

50 Box Jumps 24/20

20 Push Press 115/75

50 Box Jumps 24/20

15 Push Press 135/95

AMRAP Renegade Rows 50/35

**Score is total number of reps completed + Renegade Rows

26 Feb

Determination is a word used often to compliment and describe someone who lets nothing stand in there way.

 

According to Merriam-Webster, determination is a firm or fixed intention to achieve a desired end.

 

This perfectly describes this week’s member, Rian Melchiorre. Rian joined us shortly after giving birth to her son, Jax.

 

Since that time, we’ve watched Rian’s transformation develop in front of us. Weight loss, overall strength, and a healthier lifestyle are what we’ve seen of Rian but we know there’s more to her than that.

24 Feb

20180224

CrossFit Jacked – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

60 American KB Swings 53/35

40 AbMat Sit-ups

20 Push Press 115/75

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

22 Feb

20180223

CrossFit Jacked – CrossFit

View Public Whiteboard

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 weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

8 Power Cleans 135/95

16 HR Pushups

24 Double Unders

21 Feb

20180222

CrossFit Jacked – CrossFit

View Public Whiteboard

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

Shoulder Press (5-5-5, this is a strict press)

Complete 3 sets of 5 reps. Increase load each set. 15 minutes to complete.

Metcon

FRANZILLA (Time)

15 Minute Time Cap

21 Front Squats 135/95

21 Pull-Ups

15 Push Presses 135/95

15 Pull-Ups

9 Thrusters 135/95

9 Pull-Ups

19 Feb

20180220

CrossFit Jacked – CrossFit

View Public Whiteboard

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Overhead Squat (20 Minutes to Find A 1 Rep Max)

Metcon

The Crawlifier (Time)

25 Minute Time Cap

50 Box Jumps 24/20

30 Push Press 95/65

120 Air Squats

30 Overhead Squats 95/65

50 Wall Balls 20/14