Mobile, AL CrossFit
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January 2019 // Archive

Date based archive
31 Jan

Direct Hit

CrossFit Jacked – CrossFit

Weightlifting

Snatch Pull + Hang Snatch (Complete 10 Sets in 17 minutes.)

Perform 1 Snatch Pull followed by 1 Hang Snatch. Hang Snatch may be caught in power or squat position.
Increase load each set

Metcon

Metcon (Time)

Direct Hit

20 Minute Time Cap

Buy In: Cal Row 60/42 or Assault Bike 40/30

then…

30-20-10

Alt DB Snatch 50/35

Push Press 115/85

Barbell Rollouts

RX+ Push Press 135/95

Metcon (Time)

Direct Hit (Athlete)

20 Minute Time Cap

Buy In: Cal Row 60/42

then…

30-20-10

Alt KB Snatch 35/26

Push Press 95/65

Barbell Rollouts

30 Jan

Take Out

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (3 sets of 4 reps – 10 min to complete)

4 reps at 65%, then 70%, then 75%

Back Squat (3 sets of 4 reps – 10 minutes to complete)

4 reps @ 75%, 80%, 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Hang Power Snatches 95/65

25 Double Unders

15 Back Rack Lunges 95/65

25 Double Unders

20 Wall Balls 20/14

29 Jan

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Lateral Burpees

15 Front Squats 115/85

30 Double Unders



Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Burpee Box Jumps 24/20

10 Single Arm Russian Swings (alt arms each rep) 53/35

20 Plank KB Taps



Rest for 3 minutes

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Goblet Squats 53/35

5 Burpee Pull-ups

15 KB Squat Cleans from ground 53/35

RX+ Burpee Bar Muscle-Ups
if scaling burpee pull-ups perform 5 burpees then 5

banded or jumping pull-ups

28 Jan

Announcements

Today’s WOD was last performed March 18, 2018. Let’s set some PRs!

CrossFit Jacked – CrossFit

Weightlifting

Power Clean + Hang Power Clean + Squat Clean (Work to a heavy complex in 17 minutes)

Metcon

Line of Sight (Time)

For Time:

25 Minute Time Cap

1-2-3-4-5-6-7-8-9-10

Squat Clean 135/95

Toe 2 Bar

American KB Swing 53/35

RX+ 165/115

27 Jan

Stand Tall

CrossFit Jacked – CrossFit

Weightlifting

Shoulder Press (3 sets of 2 reps – 10 minutes to complete)

increase weight each set beginning at 70% of 2 rep max. once complete move directly into 2×2 Push Press.

Push Press (2 sets of 2 reps – 7 minutes to complete)

increase weight each set beginning at 80% of 2RM.

Metcon

Metcon (Time)

Stand Tall

20 Minute Time Cap

5 Wall Walks

50 Thrusters 95/65

75 HR Push-ups

5 Wall Walks

50 Overhead Squats 95/65

75 AbMat Sit-ups

5 Wall Walks
Scale wall walks with box walk outs or half wall walks https://youtu.be/BqiF7A4o-YM?t=78

26 Jan

CrossFit Jacked – CrossFit

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

25 Jan

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

40 Minute Time Cap

3 Rounds

19 Burpee Box Jump Overs 24/20

87 Double Unders

31 Wall Balls 20/14

20 Push Jerks 135/95

19 Back Squats 135/95

* Officer Tuder was born “1987” and was “31” years of age when he was tragically killed in “2019”.
Officer Sean Tuder of the Mobile Police Department was killed in the line of duty while executing an arrest warrant on Sunday, January 20th.

Tuder joined the Mobile Police Department in March 2016 and was named Officer of the Month in July 2017.

24 Jan

Gone Mad

CrossFit Jacked – CrossFit

Weightlifting

Deadlift (6 sets of 4 reps – increase load each set)

begin at 50-55% of 1RM and steadily increase. 20 minutes to complete.

Metcon

Metcon (AMRAP – Rounds and Reps)

Gone Mad

17 MInute AMRAP

5 Devils Press 35/20

10 Front Rack Lunges 35/20

15 Toes 2 Bar

RX+ = Dumbbells at 50/35

Metcon (AMRAP – Rounds and Reps)

Gone Mad (Athlete)

17 MInute AMRAP

5 Devils Press 35/20

10 Front Rack Lunges 35/20

15 Hanging Knee Raises

Metcon (AMRAP – Rounds and Reps)

Gone Mad (Rookie)

17 Minute AMRAP

5 Devils Press 20/10

10 Front Rack Lunges 20/10

15 Hanging Knee Raises

23 Jan

Soviet Sweat

CrossFit Jacked – CrossFit

Weightlifting

Snatch Pull + Power Snatch + Hang Snatch (Work to a heavy complex. 15 minutes to complete.)

The athlete should not let go of the bar. Reset at the hips, not from the ground.
It is preferred that you catch the hang snatch in the squat position unless injury or mobility prohibit you from doing so.

Metcon

7EMOM – Power Clean + Hang Power Clean + Hang Squat Clean (5 minutes to warm-up and then begin)

Perform 1 complex every minute for 7 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

Soviet Sweat +

12 Minute AMRAP

10 Weighted Box Step-Ups 53/35

15 Russian KB Swings 53/35

20 Russian Twists 20/14

Metcon (AMRAP – Rounds and Reps)

Soviet Sweat (Warrior)

12 Minute AMRAP

10 Weighted Box Step-Ups 53/35

15 Russian KB Swings 53/35

20 Russian Twists 14/10

Metcon (AMRAP – Rounds and Reps)

Soviet Sweat (Athlete)

12 Minute AMRAP

10 Weighted Box Step-Ups 35/26

15 Russian KB Swings 35/26

20 Russian Twists 14/10

Metcon (AMRAP – Rounds and Reps)

Soviet Sweat (Rookie)

12 Minute AMRAP

10 Box Step-Ups to 24/20

15 Russian KB Swings 35/26

20 Russian Twists 14/10

22 Jan

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Hurts So Good +

35 Minute Time Cap

40/28 Cal Row or 25/18 Assault Bike

10 Clean and Jerks 135/95

120 HR Push-ups

10 Clean and Jerks 135/95

90 Abmat Sit-ups

10 Clean and Jerks 135/95

60 Burpees

10 Clean and Jerks 135/95

30 Pull-ups

10 Clean and Jerks 135/95

40/28 Cal Row or 25/18 Assault Bike

Metcon

Metcon (Time)

Hurts So Good (Warrior)

35 Minute Time Cap

40/28 Cal Row or 25/18 Assault Bike

10 Clean and Jerks 115/75

120 HR Push-ups

10 Clean and Jerks 115/75

90 Abmat Sit-ups

10 Clean and Jerks 115/75

60 Burpees

10 Clean and Jerks 115/75

30 Pull-ups

10 Clean and Jerks 115/75

40/28 Cal Row or 25/18 Assault Bike

Metcon (Time)

Hurts So Good (Athlete)

35 Minute Time Cap

40/28 Cal Row or 25/18 Assault Bike

10 Clean and Jerks 95/65

120 HR Push-ups

10 Clean and Jerks 95/65

90 Abmat Sit-ups

10 Clean and Jerks 95/65

60 Burpees

10 Clean and Jerks 95/65

30 Jumping Pull-ups

10 Clean and Jerks 95/65

40/28 Cal Row or 25/18 Assault Bike

Metcon (Time)

Hurts So Good (Rookie)

35 Minute Time Cap

40/28 Cal Row or 25/18 Assault Bike

10 Clean and Jerks 75/55

120 HR Push-ups

10 Clean and Jerks 75/55

90 Abmat Sit-ups

10 Clean and Jerks 75/55

60 Burpees

10 Clean and Jerks 75/55

30 Jumping Pull-ups

10 Clean and Jerks 75/55

40/28 Cal Row or 25/18 Assault Bike