Mobile, AL CrossFit

Joe // Author

Author based archive
16 Feb

20180217

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

60 Minute Time Cap

Partner Workout

400m Run

200m Sled Pull 185/125 (each partner pulls 100m)

120 Burpees

400m Run

100m Overhead Plate Carry 45/25 (both partners carry a plate)

90 Pull-ups

100m Overhead Plate Carry 45/25 (both partners carry a plate)

60 Box Jumps 24/20

200m Sled Pull 185/125 (each partner pulls 100m)

30 Toe 2 Bar

400m Run

15 Feb

20180216

CrossFit Jacked – CrossFit

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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 (5 sets of 5 reps – same weight across)

20 minutes to complete. This should be a challenging weight you can complete without failure.

Metcon

Metcon (Time)

12 Minute Time Cap

750m Row

then…

3 Rounds

20 Push Press 95/65

16 Jumping Lunges

12 Box Jumps 24/20

Metcon

Metcon (AMRAP – Rounds)

Immediately Following 12 Minute Time Cap

10 Minute EMOM

3 Front Squats + 30 Double Unders

FS = 185/125

*barbell begins on floor

14 Feb

20180215

CrossFit Jacked – CrossFit

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Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Power Clean (3-3-3-3-3)

17 Minutes to complete 5 sets of 3 reps. Warm up to 65% of 1 rep max before beginning first set of 3 reps. Heavy as possible. Touch and Go.

Metcon

Metcon (Time)

22 Minute Time Cap

5 Rounds

20 Wall Balls 20/14

10 Deadlift 225/155

13 Feb

20180214

CrossFit Jacked – CrossFit

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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 (3 Rep Max Effort Touch-N-Go)

17 Minutes to Complete

Metcon

WOD U Be My Valentine-Event 1 RX (Time)

17 Minute Time Cap

20 Thrusters 115/75

25 Pullups

15 Shoulder to Overhead 135/95

25 Toe 2 Bar

10 Power Cleans 155/105

25 Lateral Burpees

12 Feb

CrossFit Jacked – CrossFit

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Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (20 minutes to find a 2 rep max)

Metcon

You Don’t Know “Jacked” Squat (Time)

25 Minute Time Cap

100 Double Unders

80 Russian KB Swings 53/35

60 Front Squats 115/75

40 Burpees

20 Pull-ups

12 Feb

Let’s turn the member spotlight on one of our long-time members, Tasha Bryant! Continue reading to learn more about what brought Tasha to CrossFit Jacked and her experience thus far.

Tell us about yourself.  Work?  Family life?

 I’ve been married to my very best friend for almost 18 years! I have two awesome children that I am extremely proud of, Allie and Emma. I’ve also been a nurse for 17 years. 15 of those years have been as a urology nurse for Urology Associates of Mobile.

What made you try CrossFit for the first time?

The first time I decided to try CrossFit was after watching Allie and Wilson do a class. I pretty much decided that after 5 min. of watching them I wanted to do it. I was ready to sign up after the first day of my trial. 

11 Feb

20180212

CrossFit Jacked – CrossFit

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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 (3-3-3-3-3-3)

17 minutes to complete 6 sets of 3 reps. Warm up to 70% of 1 rep max before beginning first set of 3 reps.

Metcon

Metcon (Time)

20 Minute Time Cap

Descending Ladder

10-9-8-7…3-2-1

Power Cleans 135/95

Toe 2 Bar

HR Push-ups

RX+=155/105

10 Feb

20180211

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds

7 Hang Power Snatches 115/75

5 Overhead Squats 115/75

500m Row

7 Overhead Squats 115/75

5 Hang Power Snatches 115/75

500m Row

09 Feb

20180210

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

3 Person Teams

45 Minute Time Cap

300 Calorie Row

300 Air Squats

300 Alt DB Snatches 50/35

300 Overhead Plate Lunges 45/25

*1 partner works at a time