Mobile, AL CrossFit

WOD // Category

Category based archive
24 May

Toe Jammer

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 (17 minutes to work to a heavy single.)

Metcon

Metcon (AMRAP – Rounds and Reps)

Toe Jammer

15 Minute AMRAP

Begin w/ 400m Row

10 Box Jumps

10 Toe 2 Bar

*every 5 minutes complete 400m row – pick up where you left on reps coming off rower

23 May

Ragtag Rush

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 (15 Minutes to Find a Heavy 8 Rep)

Weightlifting

Snatch Pull+Snatch+OH Squat (15 Minutes to Complete)

work to a heavy complex

Metcon

Metcon (AMRAP – Reps)

Ragtag Rush

7 Minute AMRAP

2-4-6-…10-12…

Hang Power Snatches 95/65

Chest to Bar Pull-ups

increase reps by 2 each round

22 May

Wittman

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

Metcon

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ 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
40 minute time cap. Female RX is 35 lb KB, 65 lb Power Clean, 20″ Box Jump

21 May

CrossFit Jacked – CrossFit

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Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

1 Squat Clean + 2 Push Jerks (17 Minutes to Work to a Heavy Complex.)

Metcon

Front Squat Fury (Time)

22 Minute Time Cap

15 Front Squats 155/105

25 HSPU

15 Front Squats 155/105

25 Pull-ups

15 Front Squats 155/105

25 Burpees

1000m Row

20 May

CrossFit Jacked – CrossFit

View Public Whiteboard

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

4x Snatch EMOM – 8 Minutes (Complete 4 reps each minute for 8 minutes)

Spend 7 minutes warming up then perform 4 Snatches every minute on the minute for 8 minutes at 75% of 1RM. You may increase the load by 5 lbs the next time you do this if you’ve performed all rounds successfully.

Metcon

Shauna J. (Time)

20 Minute Time Cap

100m DB Farmer Carry 50/35

45 Double Unders

25 Deadlift 155/105

100m DB Farmer Carry 50/35

35 Double Unders

20 Deadlift 155/105

100m DB Farmer Carry 50/35

25 Double Unders

15 Deadlift 155/105

100m DB Farmer Carry 50/35

15 Double Unders

10 Deadlift 155/105

100m DB Farmer Carry 50/35

18 May

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

Running On Empty

2 Person Teams

50 Cal Row

400m Run

30 Power Cleans 155/105

60 Deadlifts 155/105

400m Med Ball Run 20/14

60 Box Jumps 24/20

30 Front Squats 155/105

400m Run

50 Cal Row

17 May

Got the Runs

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

Overhead Squat (20 Minutes to Build to a 1RM)

Metcon

Metcon (Time)

Got the Runs

20 Minute Time Cap

400m Run

40 American KB Swings 53/35

400m Run

40 Box Jumps 24/20

400m Run

40 Deadlifts 185/125

400m Run