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WOD // Category

Category based archive
14 Nov

CrossFit Jacked – CrossFit

Weightlifting

Behind The Neck Jerk (Work to a heavy single coming from rack)

20 minutes to complete

Clean Pull (3 Sets of 3 Reps @ 100% of Clean)

10 minutes to complete

Metcon

Metcon (AMRAP – Reps)

4 Minutes to Save the World

4 Minute AMRAP

Buy In: 25 Push Press 115/75

Max Double Unders

Rest 2 minutes

score is number of DU’s completed with remaining time

Metcon (AMRAP – Reps)

4 Minute AMRAP

Buy In: 75 Mountain Climbers

Max Effort American KB Swings 53/35

score is number of KB completed

13 Nov

Disruptor

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (3 sets of 5 reps – same weight across)

20 minutes to complete

Metcon

Metcon (Time)

Disruptor

18 Minute Time Cap

21-15-9

HSPU

Toes 2 Bar

Hang Power Cleans 95/65

RX+ 135/95

12 Nov

Back Track

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (3 Sets of 3 Reps – same weight across)

shoot for 85-90% of 1RM, 17 minutes to complete

Metcon (Time)

Back Track

4rds

20 Minute Time Cap

20 Wall Balls 20/14

15 Overhead Lunges 45/25

10 American KB Swings 53/35

5 Atomic Sit-ups 45/25

11 Nov

CrossFit Jacked – CrossFit

Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

10 Nov

Tolerance

CrossFit Jacked – CrossFit

Metcon (Time)

Tolerance

20 Minute Time Cap

3 Rounds

25 Wall Balls 20/14

10 Power Snatches 115/75

25 Double Unders

RX+ 135/95

09 Nov

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Double Team Jackie

2 Person Teams

2000m Row (500m at a time)

100 Thrusters 45/35

60 Pull-ups

then:

40 Burpees

800m Run w/ Med Ball 20/14

alternate med ball as needed

08 Nov

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (3 Sets of 2 Reps – Same Weight Across)

17 Minutes to Complete – Shoot for 85-95% of 1RM Power Snatch. You may drop between reps.

Metcon

Metcon (Time)

Legs In Question

20 Minute Time Cap

5 Rounds

15 Box Jumps 24/20

10 Front Squats 115/75

10 Burpees

RX+ 135/95

07 Nov

Empty Tank

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (4 Singles – Same Weight Across – Heavy As Possible)

17 minutes to complete

Clean Pull (3 Sets of 2 Reps @ 100% of 1RM Clean)

10 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

Empty Tank

10 Minute AMRAP

40 Double Unders

20 Wall Balls 20/14

10 Toes to Bar

06 Nov

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Dirty Thirty Revised

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

05 Nov

CrossFit Jacked – CrossFit

Weightlifting

Snatch Balance + Overhead Squat (Work to a heavy complex)

20 minutes to complete

Metcon

Hold My Bar (Time)

25-15-10

Thrusters 75/55 95/65 115/75

Power Cleans 75/55 95/65 115/75

Push Jerks 75/55 95/65 115/75

Overhead Squats 75/55 95/65 115/75

*Start with 5 burpees and then perform burpees E2MOM for remainder of workout.

*Increase weight each round.