Mobile, AL CrossFit
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February 2019 // Archive

Date based archive
17 Feb

Indifference

CrossFit Jacked – CrossFit

Weightlifting

2 Power Clean + 1 Push Press (17 minutes to complete the following)

3 sets @ 50% of Push Press

2 sets @ 60% of Push Press

1 set @ 70% of Push Press

1 set @ 75% of Push Press

1 set @ 80% of Push Press

continue to increase if able

*Power Cleans are T-N-G

Metcon

Metcon (AMRAP – Rounds and Reps)

Indifference

15 Minute AMRAP

5 Hang Power Snatches 115/85

10 Deadlifts 115/85

15 Toes 2 Bar

16 Feb

Triple Dozen

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Box Jumps 24/20

12 Push Press 115/85

12 Pull-ups

15 Feb

Terrified

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Person Teams

400m Run Together

100 Deadlifts 155/105

100 Lateral Burpees

800m Run Together

100 Sumo DL High Pulls 95/65

100 Thrusters 95/65

400m Run Together

14 Feb

Air Way

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to work to a heavy 2 rep)

1 x 2 @ 65%

1 x 2 @ 70%

1 x 2 @ 75%

1 x 2 @ 80%

1 x 2 @ 85%

1 x 2 @ 95%

continue to climb if you’re feeling good!

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

20 Front Rack Lunges 95/65

30 Alt Russian Swings (1 Arm Alternating) 53/35

40 Wall Balls

13 Feb

Cora

CrossFit Jacked – CrossFit


On December 19, 2018 Cora Schryver of 3 Peaks CrossFit in Madras Oregon committed suicide. Cora was only 13 years old. Today’s workout is to honor her short life. You can read more about Cora at https://3peakscrossfit.com/remembering-cora/

Weightlifting

Thruster (8 Minute EMOM – 2 reps, increase load each set)

5 minutes to warmup then 2 thrusters each minute. move directly into EMOM after warmup.

*Coming from the ground perform 1 power clean or 1 squat clean to initiate movement. Record heaviest load.

Metcon

Cora (Time)

25 Minute Time Cap

21-18-15-12-9-6-3

AbMat Sit-ups

Box Jumps 24/20

Burpees

Pull-ups

*3 HSPU Between Each Round

12 Feb

Vengeance

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Vengeance

35 Minute Time Cap

Buy In: 1,000m Row or 1.3 miles on Assault Bike

then…

4 Rounds

10 Hang Squat Cleans 115/85

25 AbMat Sit-ups

10 Push Jerks 115/85

25 HR Push-ups

10 Thrusters 115/85

50 Double Unders

RX+ 135/95

11 Feb

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (20 minutes to work to a 1RM using 5-4-3-2-1)

Complete the following 5 sets:

5 reps @ 50%

4 reps @ 60%

3 reps @ 70%

2 reps @ 80%

Continue increasing load and work to a heavy single for day.

Metcon

Junk Bunker (Time)

20 MInute Time Cap

15-12-9

Power Snatches 95/65

Box Jumps 24/20

Rest 3 minutes

12-9-6

Power Snatches 95/65

Box Jumps 24/20

Rest 3 minutes

9-6-3

Power Snatches 95/65

Box Jumps 24/20
Today’s WOD was last performed July 13th.

10 Feb

Cupcake

CrossFit Jacked – CrossFit

Weightlifting

Split Jerk (Complete the following 6 sets – 20 min to complete)

4 reps @ 65%

4 reps @ 70%

3 reps @ 75%

3 reps @ 80%

2 reps @ 90%

1 rep for Max

Metcon

Metcon (Time)

Cupcake

20 Minute Time Cap

20-15-10-5

Back Squat

Toes 2 Bar

Burpees

Back Squats – Increase load each round

RX: 115/85, 135/95, 155/105, 165/115

RX+: 135/95, 155/105, 165/115, 185/125

Metcon (Time)

Cupcake (Warrior)

20 Minute Time Cap

20-15-10-5

Back Squat

Toes 2 Bar

Burpees

Back Squats – Increase load each round

95/65, 115/85, 135/95, 155/105

Metcon (Time)

Cupcake (Athlete)

20 Minute Time Cap

20-15-10-5

Back Squat

Hanging Knee Raises

Burpees

Back Squats – Increase load each round

45/35, 75/55, 95/65, 115/85

08 Feb

Run For It

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Run For It

2 Person Teams

40 Minute Time Cap

40/28 Cal Row or 25/18 Assault Bike

40 Thrusters 115/85

400m Run Together

40 Burpees

40/28 Cal Row or 25/18 Assault Bike

40 Power Cleans 115/85

400m Run Together

40 Front Squats 115/85

40/28 Cal Row or 25/18 Assault Bike

40 Power Snatches 115/85

400m Run Together

100 Double Unders

07 Feb

Exertion

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (5-4-3-2-1)

Start at 60% of 1RM and continue to add weight through sets. 20 minutes to complete. Continue to increase weight for 1 rep if you’re feeling good.

Metcon

Metcon (Time)

Exertion

20 Minute Time Cap

Calorie Row 40/28 or Assault Bike 25/18

then..

5 Rounds

5 Atomic Sit-ups 45/25

10 HSPU

15 Russian Twists 20/14

then…

Calorie Row 40/28 or Assault Bike 25/18