Mobile, AL CrossFit
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WOD // Category

Category based archive
28 Mar

After Action

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

After Action

25 Minute Cap

10-20-30-40-50 Calorie Bike

After Each Set:

10 Toes to Bar

100′ Walking Lunge (length of rig down and back twice)

27 Mar

Sea World

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Sea World

30 Minute Time Cap

3 Rounds For Time

25 Power Snatches 75/55

10 Power Clean and Jerks*

800m Run

Round 1: 135/95*

Round 2: 155/105*

Round 3: 185/135*

26 Mar

T-Mobile

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (3 sets of 3 reps @ 75% in 20 minutes)

Hold 3 Second Pause at the Bottom.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Bar Muscle-ups

10 Overhead Squats 95/65

15 Deadlifts 95/65
Movement Subs for Bar Muscle Ups

– Reduce Reps

– Banded Bar Muscle-ups

– Jumping Bar Muscle-ups (Off Box)

– 2x Chest to Bar Pull-ups

– 1x Strict Pull-ups

*choose weights and variations that allow you to complete around 5 rounds over the 15 minutes (Every 3 Minutes) – this does not mean to go heavier than the prescribed weight.

25 Mar

Loose Cannon

CrossFit Jacked – CrossFit

Weightlifting

Snatch + Snatch Balance + Overhead Squat (20 minutes to work to a heavy complex.)

Perform squat snatch leading into rest of complex.

Metcon

Metcon (2 Rounds for reps)

2 Rounds for Total Reps

5 Minute Cal Row

3 Minute Cal Bike

2 Minute AbMat Sit-ups

2 Minute Rest
Separate heats by 3 minutes.

24 Mar

Dirty Thirty

CrossFit Jacked – CrossFit

Metcon

Dirty Thirty (Time)

40 Minute Time Cap

30 Box Jumps 24/20 in

30 Pull-ups

30 Kettlebell Swings 53/35

30 Front Squats 115/75

30 Toes-to-bar

30 Push Press, 115/75

30 Deadlifts, 115/75

30 Wall Balls, 20/14

30 Burpees

30 Double Unders

RX+ Chest to Bar
Last Performed 11/7/2018

23 Mar

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Knee Slapper (AMRAP – Rounds and Reps)

15 Minute AMRAP

50 Overhead Plate Lunges 45/25

200m Farmer Carry 50/35

30 AbMat Sit-ups

400m Row
WOD last performed 9/19

22 Mar

Trip Advisor

CrossFit Jacked – CrossFit

Weightlifting

Clean + Push Jerk + Split Jerk (Heavy Single then 2 Sets @ 90% of HS)

Perform complex beginning with a squat clean.
10 min to work to a HS. 7 minutes to complete the 2 sets @ 90%. Record heavy single.

Metcon

Metcon (3 Rounds for reps)

Trip Advisor

5 Minute AMRAP

Buy-In: 800m Run

Into Max Rounds

9 Power Cleans 95/65

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 600m Run

Into Max Rounds

6 Power Cleans 135/95

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 400m Run

Into Max Rounds

3 Power Cleans 165/115

21 Double Unders

21 Mar

Wingdings

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

2 Rope Climbs (15′)

12 Dumbbell Hang Clean and Jerks (50/35)

21 AbMat Sit-ups
DUMBBELL HANG CLEAN AND JERKS

Athletes will alternate hands every 6 reps for the hang clean and jerks

This should be a moderate load that will only require 1 break max during the workout

ROPE CLIMBS

Choose a variation or rep number here that allows for the rope climbs to be completed in 1 minute or less

Some options include:

Reduce Reps

2 Half Rope Climbs

4 Seated Rope Pulls

6 Strict Pull-ups + 6 Knees to Chest

8 Kipping Pull-ups + 8 Knees to Chest

20 Mar

Tic Tac Toe

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Tic Tac Toe

30 Minute Cap

2 Rounds

400m Run

30 Toes to Bar

20 Thrusters 95/65

20 Thrusters 115/85

20 Thrusters 135/95

2 Rounds

400m Run

30 Lateral Barbell Burpees