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WOD // Category

Category based archive
18 Jan

Carousel

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Carousel

20 Minute Cap

5 Rounds

9 Push Press 115/85

15 American KB Swings 53/35

30/21 Cal Row/Erg or 21/15 Cal Bike

17 Jan

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Sir Runs A’Lot

2 Person Team

45 Minute Cap

400m Run

150 Double Unders

100 Thrusters 75/55

100 Ball Slams 20/15

400m Run

100 Ball Slams 20/15

100 Thrusters 75/55

400m Run

150 Double Unders

16 Jan

Electric

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Clean (17 minutes to work to a 1RM)

Metcon

Metcon (Time)

Electric

12 Minute Cap

42/30 Cal Row/Erg or 30/21 Bike

30 Deadlifts 225/155

30 Lateral Burpees

15 Jan

Duress

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 2 @ 50% in 9 minutes)

Power Snatch (5 sets of 2 @ 60% in 8 minutes)

Metcon

Metcon (Time)

Duress

15 Minute Cap

30 Power Snatches 75/55

50 Push Press 75/55

30 Power Snatches 75/55

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Russian Twists w/Plate (12 Seconds)

-Recommended Load: 25/15lbs

2) Side Plank Raise (alt side every minute)

-On hand or elbow

-Sink as low as possible and push hips as high as possible to complete each rep

-Feet can be separated for some additional stability if needed

14 Jan

My Style

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

My Style

40 Minute Cap

100/70 Cal Row/Erg or 70/50 Cal Bike

100 Wall Balls 20/14

100 Alt Arm Russian Swings 53/35

100 Abmat Situps

100 Box Jumps 24/20

100 DB Hang C&J 50/35 (alt arms every 5 reps)

100 Double Unders

*athletes may perform WOD in any order they choose with any rep scheme they choose. i.e, 10 rds of 10, start with sit-ups, etc.

13 Jan

Part Time

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (15 minutes to complete the following)

1 x 3 @ 75%

1 x 3 @80%

1 x 2 @85%

2 x 2 @80% (record these sets)

Metcon

Metcon (Time)

Part Time

20 Minute Cap

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches 50/35

30/21 Cal Row/Erg or 21/15 Cal Bike

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Clean (4 Reps)

-These are to be SQUAT cleans from the floor

-Recommend Load: 135/95lbs

-Max 15 seconds to complete the 4 reps

2) Hang Power Clean w/Bar (Up to the Minute)

-Each rep to be done from the level of the knee

-Recommended Load: 45/35lbs

-Active Recovery – Slow, Continuous Movement (No Stopping)

12 Jan

Air Fryer

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to complete 8 sets of 3 @ 88%)

Metcon

Metcon (Time)

Air Fryer

15 Minute Cap

3 Rounds

50 Air Squats

10 Power Clean and Jerks 135/95

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Hand Release Push Up (20 Seconds)

2) Plank Hold (20 Seconds)

-This is to be performed at the top of the push up position on hands; elbows locked

-Maintain hollow body position in plank

3) Floor Press w/ DB (20 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

-Turn over on back and press light DB up towards sky.

-Use appropriate weight that will be challenging, but doable.

12 Jan

Upper Crust

CrossFit Jacked – CrossFit

Weightlifting

Snatch (Complete the following sets)

1 set of 3 @ 75%

1 set of 3 @ 80%

1 set of 2 @ 85%

2 sets of 2 @ 80%

*record the set of 2 @ 85%

Snatch High Pull (3 sets of 3 @ 75%)

The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.

https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/

Metcon

Metcon (Time)

Upper Crust

20 Minute Cap

10 Rounds:

4 Strict Pull-ups

8 Push-ups

17/12 Cal Row/Erg or 12/8 Calorie Bike

10 Jan

Air Drop

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Air Drop

45 Minute Cap

70/50 Cal Row/Erg or 50/35 Bike

50 Hang Power Snatches 45/35

50 Thrusters 45/35

70/50 Cal Row/Erg or 50/35 Bike

40 Hang Power Snatches 75/55

40 Thrusters 75/55

70/50 Cal Row/Erg or 50/35 Bike

30 Hang Power Snatches 95/65

30 Thrusters 95/65

70/50 Cal Row/Erg or 50/35 Bike

20 Hang Power Snatches 115/85

20 Thrusters 115/85

70/50 Cal Row/Erg or 50/35 Bike

10 Hang Power Snatches 135/95

10 Thrusters 135/95

09 Jan

Marston

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (1×3 @ 65%, 2×3 @ 70%, 1×3 @ 75%)

13 minutes to complete

Snatch High Pull (3 sets of 5 @ 75% of Snatch in 7 minutes)

The snatch high-pull is identical to the snatch pull with the exception of a continued upward pull of the bar with the arms following the extension of the body.

https://www.catalystathletics.com/exercise/99/Snatch-High-Pull/

Metcon

Marston (AMRAP – Rounds and Reps)

20 Minute AMRAP

1 Deadlift 315/205

10 Toes to Bar

15 Lateral Barbell Burpees

WORKOUT BACKGROUND

Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
STIMULUS

– The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round

– This should be a weight that is a little scary and pretty challenging, but one that allows you to move well without failing any reps

– The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep

– You can step or jump out of the burpee, but must takeoff and land with both feet over the bar