Mobile, AL CrossFit
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Joe // Author

Author based archive
25 Jan

Spike Ball

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

20 Minute Cap

3 Rounds

100′ Walking Lunge (length of rig, down and back 2x)

20 Slam Balls 20/15

100′ Walking Lunge

20 Slam Ball Squats 20/15

*slam ball squats – hold ball wherever comfortable and treat like a goblet squat

24 Jan

Group Hug

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Person Team

30 Minute AMRAP

5 Toes to Bar

50 Double Unders

5 Hang Power Snatches

Weight Increases Every 6 Rounds (3x Per Teammate):

Weight 1: 45/35

Weight 2: 75/55

Weight 3: 95/65

Weight 4: 115/85

Weight 5: 135/95 (AMRAP)

The first athlete will complete all three stations before the next athlete begins their round

23 Jan

Crash Test

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 min to build to a 1RM)

Metcon

Metcon (Time)

Crash Test

20 Minute Cap

1,500 Meter Row/Erg or 75/54 Cal Bike

30 Deadlifts 205/145

45 Lateral Barbell Burpees

RX+ Deadlift 245/165

22 Jan

Ab-sured

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a 1RM)

Metcon

Metcon (Weight)

Ab-sured

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

23/16 Cal Row/Erg or 16/12 Cal Bike

6 Barbell Strict Presses

*Build in Strict Press Weight
GENERAL

Combining strength and conditioning in today’s interval workout

Over the 6 rounds, we’ll build to a heavy set of 6 barbell strict press

Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell

There is no score as far as time goes, but the 3-minute windows are there to keep the sense of urgency high

Our score today is the heaviest set of 6 strict presses completed

These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights

Adjust reps or calories as needed to preserve rest

BARBELL STRICT PRESS

The barbell will start from the floor, meaning it should be a weight athletes can clean

These 6 reps are designed to be completed unbroken

There is the option to stay at the same challenging load across or to build in weight every round

Plan out the weights and plates you’ll need beforehand, which makes these rest periods between intervals more efficient

**Stagger heats by 2 minutes if short on machines.

21 Jan

CrossFit Jacked – CrossFit

Metcon

Tuder (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”.
WOD last performed Jan 26, 2019

20 Jan

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 minutes to work to a 1RM)

Metcon

Fire Storm (Time)

22 Minute Time Cap

30 Hang Power Cleans 135/95

15 Front Squats 135/95

5 HSPU

20 Hang Power Cleans 155/105

10 Front Squats 155/105

10 HSPU

10 Hang Power Cleans 185/125

5 Front Squats 185/125

15 HSPU

Warrior: 115/75, 135/95, 155/105

Athlete: 95/65, 115/75, 135/95

Rookie: 75/55, 95/65, 115/75
WOD last completed September 10th

19 Jan

Dumbledore

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to work to a 1RM)

Metcon

Metcon (Time)

Dumbledore

20 Minute Cap

1000m Row/Erg or 50/35 Cal Bike

30 Single Arm Dumbbell Hang Clean and Jerk 50/35

50 Single Dumbbell Goblet Squats 50/35

30 Single Arm Dumbbell Hang Clean and Jerk 50/35

1000m Row/Erg or 50/35 Cal Bike
alt arms every 5 reps on C&J

18 Jan

Carousel

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Carousel

20 Minute Cap

5 Rounds

9 Push Press 115/85

15 American KB Swings 53/35

30/21 Cal Row/Erg or 21/15 Cal Bike

17 Jan

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Sir Runs A’Lot

2 Person Team

45 Minute Cap

400m Run

150 Double Unders

100 Thrusters 75/55

100 Ball Slams 20/15

400m Run

100 Ball Slams 20/15

100 Thrusters 75/55

400m Run

150 Double Unders

16 Jan

Electric

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Clean (17 minutes to work to a 1RM)

Metcon

Metcon (Time)

Electric

12 Minute Cap

42/30 Cal Row/Erg or 30/21 Bike

30 Deadlifts 225/155

30 Lateral Burpees