Mobile, AL CrossFit
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Joe // Author

Author based archive
13 Nov

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (15 minutes to work to a heavy 2 rep)

Front Squat (5 minutes to complete 1 max effort set @ 85%)

base % off today’s heavy 2 rep

Metcon

Metcon (Time)

Pulling Annie

20 Minute Cap

10-20-30-40-50

Double Unders

AbMat Situps

After Each Set:

Pull-ups (5-10-15-20-25)

12 Nov

Twice Over

CrossFit Jacked – CrossFit

Metcon

Metcon (2 Rounds for reps)

Twice Over

2 Rounds

3 Minute Max Effort Each:

Russian KB Swings 53/35

Wall Balls 20/14

Thrusters 95/65

Calorie Row or Bike

Power Snatches 95/65

3 minute rest

*score is total reps for both rounds – notate each round in Wodify and try to achieve the same # of reps each round

11 Nov

Front Load

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 minutes to work to a 3RM)

Metcon

Metcon (Time)

Front Load

20 Minute Cap

15-12-9-6-3

Front Rack Lunges 115/85 (step forward)

Lateral Burpees

Front Squats 115/85

Toes 2 Bar

RX+ 135/95

10 Nov

Jack

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (Complete the following in 20 min)

set of 4 beginning @ 70%

set of 3

set of 2

set of 3

set of 4

increase load each set if able

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Female: 85 lbs / 35 lb KB / 20″ box

09 Nov

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Sunday Scaries

20 Minute Cap

3 Rounds

200m Farmers Carry 50/35

400m Run or 30/21 Cal Bike

400m Row

08 Nov

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Weekend Warrior

2 Person Teams

40 Minute Cap

200 Double Unders

20 Thrusters 135/95

30 Burpee Box Jumps 24/20

500m Row or 25/18 Bike

30 Thrusters 115/85

30 Burpee Box Jumps 24/20

500m Row or 25/18 Bike

40 Thrusters 95/65

30 Burpee Box Jumps 24/20

1000m Row or 50/35 Bike

08 Nov

Open 20.5

CrossFit Jacked – CrossFit

Weightlifting

Power Clean + Hang Power Clean + Squat Clean (Work to a heavy complex in 20 min)

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

06 Nov

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 minutes to work to a 3RM)

Metcon

Metcon (AMRAP – Rounds)

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2
Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

Metcon (AMRAP – Reps)

Zig Zag

20 Minute AMRAP

AMRAP 20:

2 Sumo DL High Pulls 95/65

2 Calorie Row

2 Air Squats

4 Sumo DL High Pulls 95/65

4 Calorie Row

4 Air Squats



Up By 2’s Until Finish

05 Nov

CrossFit Jacked – CrossFit

Metcon

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
35 Minute Time Cap

04 Nov

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (12 Minute EMOM)

5 Minutes to warmup to EMOM Weight then 3 reps every minute for 12 minutes

Metcon

Scarface (Time)

15 Minute Time Cap

6 Rounds

8 Power Snatches 115/85

8 Lateral Burpees
WOD last completed August 1st