Mobile, AL CrossFit
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December 2018 // Archive

Date based archive
31 Dec

CrossFit Jacked – CrossFit

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

30 Dec

Brunton

CrossFit Jacked – CrossFit

Metcon

Vincent Brunton Hero WOD (Time)

5 Rounds for Time

5 Handstand Push-Ups

10 Squat Cleans 135/95

20 Box Jumps 24/20

40 Double Unders

This Firefighter Hero WOD is dedicated to Vincent Brunton, FDNY, Ladder 105, who was killed on September 11, 2001. “Vinny started working here when he was just a kid old enough to serve beer,” says Jimmy Houlihan, co-owner of Farrell’s, the quintessential neighborhood tavern that still serves as a mini town hall in that enduring neighborhood. “He took the fire test, passed, went on the job, got married, had kids and kept working here all these years, even as he rose in the FDNY to lieutenant and then captain. He was always a perfect gentleman behind the bar. A sweeter guy you never met. Tough, funny, loyal, brave, honest. What could I say? I’d have trusted him with my life.”

A lot of people who never met Vinny Brunton also trusted him with their lives, and in return he ran into flaming and smoking buildings to save them. He did the same thing Sept. 11, and no trace of him has been found. But those who knew him take comfort in knowing that his life was much larger than any coffin could ever contain.

29 Dec

Open Gym

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Time Cap

50 Deadlifts 135/95

40 Pull-ups

30 Back Squats 135/95

20 HSPU

10 Power Snatches 135/95

28 Dec

Power Ball

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Power Ball

40 Minute Time Cap

Partner WOD

30/22 Cal Row

50 Wall Balls 20/14

40 Power Cleans 135/95

30/22 Cal Row

50 Wall Balls 20/14

30 Power Cleans 155/105

30/22 Cal Row

50 Wall Balls 20/14

20 Power Cleans 185/125

28 Dec

CrossFit Jacked – CrossFit

Weightlifting

Heaving Snatch Balance (Work to a heavy 1 rep)

18 minutes to complete

Metcon

Metcon (Time)

Blushin’ Russian

17 Minute Time Cap

150 Double Unders

20 Thrusters 115/75

40 Russian Twists w/ Wall Ball 20/14

100 Double Unders

15 Thrusters 115/75

30 Russian Twists w/ Wall Ball 20/14

50 Double Unders

10 Thrusters 115/75

20 Russian Twists w/ Wall Ball 20/14

26 Dec

Fighter

CrossFit Jacked – CrossFit

Weightlifting

Floor Press (4 sets of 3 reps – same weight across)

14 minutes to complete

Snatch Grip Deadlift (4 sets of 3 reps – same weight across)

10 minutes to complete using 100% of 1RM Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

Fighter

8 Minute AMRAP

15 Sumo DL High Pulls 95/65

15 Front Squats 95/65

15 Box Jump Overs 24/20

25 Dec

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

“Gr”Annie

20 Minute Time Cap

30 Power Clean & Jerks 135/95

directly into

50-40-30-20-10

Double Unders

AbMat Sit-ups

then rest 5 minutes

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

23 Dec

Run & Gun

Announcements

Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Run & Gun

20 Minute Time Cap

4 Rounds

400m Run

10 Power Clean & Jerks 135/95

10 Lateral Burpees

RX+ 155/105

22 Dec

Red Line

Announcements

Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Red Line

15 Minute AMRAP

12 American KB Swings 53/35

12 Thrusters 95/65

24 Double Unders

21 Dec

Tsunami

Announcements

Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

40 Minute AMRAP

2 Person Teams

100 Power Snatches 95/65

100 Wall Balls 20/14

2x Tire Flip to Pole and Back

80 Overhead Squats 95/65

80 Toes 2 Bar

800m Partner Run

200 Double Unders
alternate tire flip as you see fit. you’ll go down and back to pole twice.