Mobile, AL CrossFit
(251) 348-7664

WOD // Category

Category based archive
18 May

Frozen Ropes

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Frozen Ropes

20 Minute Time Cap

2 Rounds

200′ Walking Lunge

100 Double Unders

35/25 Cal Bike or Row
WALKING LUNGES

This is our “recovery station” today

Find a steady pace and keep moving at a pace that allows you to be ready for bigger sets on the rope

DOUBLE UNDERS

Try to bite off bigger chunks today

We’re not going to “break” the other two movements, so be a little more aggressive here

BIKE/ROWER

Find a moderately hard pace here knowing that you can keep moving on the lunges

17 May

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Buzz Lightyear

45 Minute Time Cap

3 Rounds

400m Run Together

32 Bar Facing Burpees

20 Pull-ups

Directly Into…

14 Clean and Jerks 115/85

14 Clean and Jerks 135/95

14 Clean and Jerks 155/105

14 Clean and Jerks 185/125

14 Clean and Jerks 205/135
Teams run together and must wait until everyone is back to begin the burpees

All other movements are broken up however teams see fit, with one athlete working at a time.

BARBELL

Athletes should be able to complete the below reps unbroken when fresh at each bar:

1st Weight: 15+ Reps Unbroken

2nd Weight: 10+

3rd Weight: 5+

4th Weight: 3+

5th Weight: 1+

First Two Bars: 3-5 Repetitions

Middle Bar: 1-3 Repetitions

Last Two Bars: Single Repetitions

BURPEES

Make these short and fast

Wouldn’t go bigger than 5 reps at a time

16 May

CrossFit Jacked – CrossFit

Weightlifting

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

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
female weight is 55 lbs

15 minute time cap

*must complete within 11:40 to pass Level 1 Athlete

14 May

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Wall Street

35 Minute Time Cap

3 Rounds

800m Run

40 American KB Swings 53/35

40 Wall Balls 20/14
If unable to Run, complete one of the following:

1000m Row or 55/40 Cal Bike

KETTLEBELL SWINGS & WALLBALLS

Should be able to complete 25+ unbroken reps when fresh

Shooting for 4-5 sets max within today’s workout

3 Sets: 15-15-10

4 Sets: 10-10-10-10

5 Sets: 8-8-8-8-8

13 May

CrossFit Jacked – CrossFit

Weightlifting

Metcon

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

Five Alive (2 Rounds for reps)

2 Rounds

5 Minute AMRAP

25 Pull-ups

25 Box Jumps 24/20

Max Sumo Deadlift High Pulls 115/75

*score is total SDHP

rest 2 minutes
WOD Last Performed on 12/13/2018

12 May

CrossFit Jacked – CrossFit

Weightlifting

Snatch Push Press + Overhead Squat (3 sets of (3+2 reps) @ 70% of 1RM Overhead Squat)

From the rack, bar begins on your back. Perform a snatch grip push press followed by an overhead squat.
Complete 3 snatch push press immediately into 2 overhead squats.

Metcon

Metcon (Time)

Undercover

20 Minute Time Cap

3 Rounds

15 Power Cleans 115/80

20 Push-ups

then

3 Rounds

27/21 Cal Row or 27/21 Cal Bike

75 Double Unders
Stagger multiple heats 5 minutes apart if short on rowers/bike.

POWER CLEANS

– Choose a weight you can cycle for 20+ reps when fresh

– Should be able to cycle 3-5 reps per sets in the workout today.

ROWING & DOUBLE UNDERS

Moderate rowing pace that allows for bigger sets on the rope

On the rope, looking to complete these in 1-3 sets (25-25-25, 40-35, 75)

10 May

Air Scare

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

2 Person Teams

45 Minute Cap

2000m Row

100 Thrusters 75/55

80 Burpees

60 American KB Swings 53/35

40 Pull-ups

20 HSPU

200 Double Unders

09 May

CrossFit Jacked – CrossFit

Weightlifting

Hang Snatch (5 sets of 2 reps @ 60% of 1RM Snatch)

– 10 minutes to complete

– weight is light so move fast

– we will be maxing out our snatch next week so stick to the percentages

– Hang today starts from below knee – same weight across

– catch in squat if able

Power Clean (5 sets of 3 reps @ 65%)

– 10 minutes to complete

– we are maxing out clean and jerk next week so stick to percentages.

– stay focused and move fast

– weight is light today so stick to touch and go

Metcon (AMRAP – Rounds and Reps)

Smooth Criminal

15 Minute AMRAP

60 Double Unders

30 Wall Balls 20/14

15 Deadlifts 245/165
– Looking to complete at least 3+ rounds today

– Works out to one round every 4-5 minutes

– Goal today is to chip away at these bigger rep schemes, finding a breakup strategy that keeps you moving for 15 minutes

– 1-3 sets on the rope

Choose a break-up strategy you feel comfortable repeating at least 3 times

– Aiming to complete these in 3-5 sets today

Wallballs: 10-10-10, 8-7-6-5-4, or 6-6-6-6-6

Deadlifts: 6-5-4 or 5-5-5, or 3-3-3-3-3

Metcon

08 May

Jack Squat

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5 sets of 3 reps @ 75% across)

20 minutes to complete. Note: We will be maxing out our front squat next week so stick to the percentage.

Metcon

Metcon (Time)

Jack Squat

15 Minute Time Cap

21-15-9

Front Squats 135/95

American KB Swings 53/35

400m Run
– Pick a weight for both movements that will require no more than 2 breaks on the sets of 21 and 15

RUN

– Less important at the beginning

– For the first two runs, run at a pace that allows you to go big on the weighed movements

– Finish strong on the last 400, as there is no other work to follow