Mobile, AL CrossFit

WOD // Category

Category based archive
16 Feb

20180217

CrossFit Jacked – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

60 Minute Time Cap

Partner Workout

400m Run

200m Sled Pull 185/125 (each partner pulls 100m)

120 Burpees

400m Run

100m Overhead Plate Carry 45/25 (both partners carry a plate)

90 Pull-ups

100m Overhead Plate Carry 45/25 (both partners carry a plate)

60 Box Jumps 24/20

200m Sled Pull 185/125 (each partner pulls 100m)

30 Toe 2 Bar

400m Run

15 Feb

20180216

CrossFit Jacked – CrossFit

View Public Whiteboard

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 (5 sets of 5 reps – same weight across)

20 minutes to complete. This should be a challenging weight you can complete without failure.

Metcon

Metcon (Time)

12 Minute Time Cap

750m Row

then…

3 Rounds

20 Push Press 95/65

16 Jumping Lunges

12 Box Jumps 24/20

Metcon

Metcon (AMRAP – Rounds)

Immediately Following 12 Minute Time Cap

10 Minute EMOM

3 Front Squats + 30 Double Unders

FS = 185/125

*barbell begins on floor

14 Feb

20180215

CrossFit Jacked – CrossFit

View Public Whiteboard

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Power Clean (3-3-3-3-3)

17 Minutes to complete 5 sets of 3 reps. Warm up to 65% of 1 rep max before beginning first set of 3 reps. Heavy as possible. Touch and Go.

Metcon

Metcon (Time)

22 Minute Time Cap

5 Rounds

20 Wall Balls 20/14

10 Deadlift 225/155

13 Feb

20180214

CrossFit Jacked – CrossFit

View Public Whiteboard

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (3 Rep Max Effort Touch-N-Go)

17 Minutes to Complete

Metcon

WOD U Be My Valentine-Event 1 RX (Time)

17 Minute Time Cap

20 Thrusters 115/75

25 Pullups

15 Shoulder to Overhead 135/95

25 Toe 2 Bar

10 Power Cleans 155/105

25 Lateral Burpees

12 Feb

CrossFit Jacked – CrossFit

View Public Whiteboard

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Front Squat (20 minutes to find a 2 rep max)

Metcon

You Don’t Know “Jacked” Squat (Time)

25 Minute Time Cap

100 Double Unders

80 Russian KB Swings 53/35

60 Front Squats 115/75

40 Burpees

20 Pull-ups

11 Feb

20180212

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

Push Press (3-3-3-3-3-3)

17 minutes to complete 6 sets of 3 reps. Warm up to 70% of 1 rep max before beginning first set of 3 reps.

Metcon

Metcon (Time)

20 Minute Time Cap

Descending Ladder

10-9-8-7…3-2-1

Power Cleans 135/95

Toe 2 Bar

HR Push-ups

RX+=155/105

10 Feb

20180211

CrossFit Jacked – CrossFit

View Public Whiteboard

Metcon

Metcon (Time)

25 Minute Time Cap

3 Rounds

7 Hang Power Snatches 115/75

5 Overhead Squats 115/75

500m Row

7 Overhead Squats 115/75

5 Hang Power Snatches 115/75

500m Row

09 Feb

20180210

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

3 Person Teams

45 Minute Time Cap

300 Calorie Row

300 Air Squats

300 Alt DB Snatches 50/35

300 Overhead Plate Lunges 45/25

*1 partner works at a time

08 Feb

20180209

CrossFit Jacked – CrossFit

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

BTN Snatch Grip Push Press (Find a heavy 3 rep. 17 minutes to complete.)

Metcon

Metcon (AMRAP – Reps)

Tabata Style – 20s/10s

8 Rounds

Toe 2 Bar

Rest 1 min

8 Rounds

Push Press 115/75

Rest 1 min

8 Rounds

Burpees

Rest 1 min

8 Rounds

Front Squats 115/75