Mobile, AL CrossFit
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Joe // Author

Author based archive
18 Jul

Run DMC

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

Run DMC

20 Minute Time Cap

4 Rounds

200m Run

10 Pull-ups

200m Run

10 Power Snatches 115/75

RX+ C2B Pull-ups and 135/95 Pwr Snatch

17 Jul

CrossFit Jacked – CrossFit

Weightlifting

Power Clean (20 minutes to work to a 1RM)

Metcon

Metcon (Time)

Double Header

20 Minute Time Cap

Buy In: 750m Row or 35/25 Cal Bike

then…

50-40-30-20-10

Double Unders

AbMat Sit-ups

then…

Cash Out: 750m Row or 35/25 Cal Bike
*Stagger heats by 4 minutes if short on rowers.

– Hold back on the first row to set yourself up for a good, “Annie”.

– Smash the last row, using the round of 10 as your transition round.

16 Jul

CrossFit Jacked – CrossFit

Metcon

Crain (Time)

2 Rounds for time of:

34 Push-ups

50-Yard Sprint

34 Deadlifts, 135#

50-Yard Sprint

34 Box Jumps, 24″

50-Yard Sprint

34 Clean and Jerks, 95#

50-Yard Sprint

34 Burpees

50-Yard Sprint

34 Wall-Ball Shots, 20#

50-Yard Sprint

34 Pull-ups

50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
*sprint to the A/C and back

ladies weight = 95 lbs on deadlift and 65 lbs on C&J. 14 lb wall ball

15 Jul

CrossFit Jacked – CrossFit

Weightlifting

Metcon

Front Squat (20 minutes to work to a heavy single)

Black and Blue (Time)

10 Minute Time Cap

5 Rounds

10 Power Cleans 135/95

10 Burpees
* Manage the first 3 rds so you can sprint the last 2.

** Power Cleans

– If you know stringing reps together is going to cause you to rest a lot, do quick singles from the very beginning

– If you’re a stud on the barbell and know it won’t be an issue, try and hold on for 10 unbroken each round

– If you’re somewhere in the middle, try and break the clean up into 2 or 3 sets (5-5, 4-3-3)

*WOD last completed on April 8th

14 Jul

Nail Biter

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (20 minutes to work to a heavy single)

Metcon

Metcon (4 Rounds for reps)

Nail Biter

4 Rounds

1 Minute Toes to Bar

1 Minute Power Snatches 95/65

1 Minute Thrusters 95/65

1 Minute Cal Row/Bike

Rest 2 minutes between rounds
– 4 minutes on, 2minutes off for 4 rounds

– stagger by 2 minutes if short on rowers

**We’re looking for consistency. Not just in round totals, but in movement totals. Let’s aim to be so precise with our reps that we stay within 5 reps each movement. Better to err slightly on the lower side on average and hold it, then to go slightly too far and fall off.

13 Jul

Eliza

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Eliza

20 Minute Time Cap

21-15-9

Squat Cleans 135/95

HSPU

12 Jul

Enabler

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Enabler

2 Person Teams

50 Minute Time Cap

2 Rounds

50 Clean and Jerks 135/95

50 Toes 2 Bar

200 Double Unders

50 Wall Balls 20/14

50 Burpees

200 Double Unders

11 Jul

Leg Work

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (Complete the following in 13 minutes)

2 Singles @ 80%

3 Singles @ 85%

Clean Pull (Complete the following in 7 minutes)

2 sets of 3 @ 100% of Clean

2 sets of 2 @ 105% of Clean

Metcon

Metcon (Time)

Leg Work

On the 4:00 for 5 Rounds

9 Box Jump Overs 24/20

12 Thrusters 115/75

15/12 Cal Row or Bike

*Score is our slowest round of the 5.

RX+ = 30/24 Box Jump Overs and 155/105 Thrusters
Stimulus wise, we are looking to get every set straight on the thrusters. I’d rather see us reduce load, and go straight, than to break up the 12 reps and go “RX”. By completing this set straight, it allows us to push on the bike, which is what makes this workout potent.

**If short on rowers, stagger heats by 4 minutes.

10 Jul

Sugar Daddy

CrossFit Jacked – CrossFit

Weightlifting

Metcon

Push Jerk (20 minutes to work to a heavy single)

Metcon (Time)

Sugar Daddy

15 Minute Time Cap

21-15-9

Deadlifts 225/155

400m Run

RX+ (load increase each round)

225/155

275/185

315/215
*Looking for a 10 minute workout.

If unable to run, complete 500m Row or 28/20 cal Assault Bike.

Although the deadlifts do attract our eye at first, this workout is largely on the run. Visualizing our 1.5-2 mile pace is a good place to start in this workout.

Aggressive, but one we can hold for 3 rounds.

Think about the transition. It’s easy to allow 5 seconds to slide away in a slower transition as we reenter the gym from the run, and those seconds compound quick.

Run straight to the bar, and just start. Tee yourself you can recover on the first 50 meters of the next run…just get through those deadlifts.

09 Jul

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Shake Weight

35 Minute Time Cap

3 Rounds

800m Run

30 HR Push-ups

21 Toes 2 Bar

30 Alt DB Snatches 50/35
GENERAL

– Longer, well-balanced workout today

– One part cardio, calisthenics, gymnastics, and weightlifting

TOES TO BAR & DUMBBELL SNATCHES

– Choose weights/variations you can complete within 3 sets during the workout

RUN

If Unable to Run:

1000 Meter Row or 56/40 Cal Bike