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WOD // Category

Category based archive
20 Jan

CrossFit Jacked – CrossFit

Weightlifting

Push Press (10-10-5-5, Increase load each set)

20 minutes to complete. Begin at 60% of 1 Rep Max Push Press.

Metcon

Metcon (Time)

Higher Ground+

20 Minute Time Cap

35 Box Jumps 30/24

then…

10-9-8…3-2-1

Power Snatches 155/105

1-2-3-…8-9-10

Overhead Squats 155/105

then…

35 Box Jumps 30/24
Athlete can choose to perform the “Higher Ground+” version or “Higher Ground”. Not both.

Metcon (Time)

Higher Ground

20 Minute Time Cap

50 Box Jumps 24/20

then…

10-9-8…3-2-1

Power Snatches 135/95

1-2-3-…8-9-10

Overhead Squats 135/95

then…

50 Box Jumps 24/20

19 Jan

Skin the Cat

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Skin the Cat

20 Minute Time Cap

3 Rounds

25 American KB Swings 53/35

20 SDHP 75/55

15 Toes to Bar

18 Jan

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Out Run the Sun

400m Run Together

30 Power Clean and Jerks 135/95

Tire Flip to Pole and Back

50 Back Squats 135/95

400m Run Together

50 Back Squats 135/95

Tire Flip to Pole and Back

30 Power Clean and Jerks 135/95

400m Run Together

17 Jan

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (5 sets of 5 reps – same weight across)

20 minutes to complete

Metcon

Metcon (Time)

Devil In A Dress

20 Minute Time Cap

Buy In: 75 Russian Swings 53/35

then

100-80-60-40-20

Double Unders

9-12-15-18-21

Thrusters 95/65

RX+ Thrusters 135/95
In order to RX+, you should be able to complete 12-15 unbroken thrusters at 135/95 if you were fresh.

16 Jan

Inferno

CrossFit Jacked – CrossFit

Weightlifting

Hang Clean (Work to a 1RM)

17 minutes to complete

Shoulder Press (Work to a 5 rep max)

10 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

Inferno

8 Minute AMRAP

20 Burpees

15 Hang Power Snatches 95/65

10 Pull-ups

RX+ Chest to Bar Pull-ups

15 Jan

Dark Place

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Dark Place

35 Minute Time Cap

40/28 Cal Row or Assault Bike 25/18

75 Air Squats

20 Overhead Plate Lunges 45/25

35 Hang Power Cleans 135/95

40 Box Jumps 24/20

40/28 Cal Row or Assault Bike 25/18

40 Box Jumps 24/20

50 Abmat Sit-ups

35 Push Jerk 135/95

20 Overhead Plate Lunges 45/25

75 Air Squats

40/28 Cal Row or Assault Bike 25/18
Equipment Needed:

1)Rower, 2)Plate, 3)Bar, 4)Box, 5) Abmat

14 Jan

Announcements

Today’s benchmark was last completed on September 28th. Let’s be better today!

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (5 sets of 3 reps – same weight across)

20 minutes to complete

Metcon

Hit and Run (AMRAP – Rounds and Reps)

15 Minute AMRAP

30 Alt DB Snatches

65 Double Unders

10 DB Facing Burpees

13 Jan

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (4 sets of 3 reps – same weight across)

20 minutes to complete

Metcon

Metcon (Time)

Meteor Shower

20 Minute Time Cap

Buy In: 50/35 Cal Row

then

5 Rounds

20 Wall Balls 20/14

10 Sumo DL High Pulls 115/75

12 Jan

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Perfect Harmony

20 Minute Time Cap

3 Rounds

21 American KB Swings 53/35

18 HR Push-ups

15 Thrusters 95/65

11 Jan

Depletion

CrossFit Jacked – CrossFit

Metcon (Time)

Depletion

40 Minute Time Cap

2 Person Teams

20 Burpee Pull-ups

50 Front Squats 155/105

20 Burpee Pull-ups

50 Push Jerks 135/95

20 Burpee Pull-ups

50 Thrusters 115/75