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WOD // Category

Category based archive
12 Sep

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Clean + Thruster

Find a 1 rep max in 17 minutes.

Skill

Double Under EMOM: 10 Minutes (AMRAP – Rounds)

If you can perform:

Less than 10 Unbroken- Do 5 reps per minute

11-34 Unbroken-Do 10 reps per minute

35-49 Unbroken-Do 20 reps per minute

>50 reps Unbroken-Do 30 reps per minute

Metcon

Metcon (Time)

12 Minute Time Cap

18-15-12-9-6-3

American KB Swings 53/35

HSPU

11 Sep

Buckle Down

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Buckle Down

40 Minute Time Cap

3 Rounds

500m Row

10 Power Clean & Jerk 155/105

15 Burpees

20 Deadlifts 155/105

800m Run

RX+ Deadlift and C&J at 185/125

10 Sep

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (20 Minutes to Find a 1RM)

Metcon

9/11 Memorial WOD (Time)

400M Run

11 Box Jumps 30/24

11 Thrusters 125/85 (125 deaths at The Pentagon)

11 Burpee Chest to Bar Pull-Ups

11 Power Cleans 175/125 (AA Flight #175, south tower)

11 HSPU

11 American KB Swings 53/35

11 T2B

11 Deadlifts 175/125 (175# = 77kg = Flight 77)

11 Push Jerks 110/75 (110 = number of floors in each tower)

400M Run
*if you are scaling burpee chest to bar pull-ups then perform 11 burpees and then 11 pull-ups

Weights Needed:

125/85 = 25+15 / 10+10+5

175/125 = 25+15+25 / 10+10+25

110/75 = 25+5+2.5 / 10+10

09 Sep

Up and Down

CrossFit Jacked – CrossFit

Weightlifting

Pull-Up Progressions (No Measure)

Beginner: Negatives 5 sets of 5 Reps (work up to 5-second hold) or 5 sets of 5 banded pull-ups – (banded pull-ups must be strict – think slowed and controlled-least band resistance as possible)

Intermediate: Chin-Ups 5 Sets of 5 Reps

Advanced (Must Have 5 Strict Pull-ups): Perform 5 sets of Max-Effort Strict Pull-ups resting 3 minutes between each set.

Weighted Pull-ups (Complete 4 sets of 6 reps – same weight across)

Metcon

Metcon (Time)

Up and Down

20 Minute Time Cap

3 Rounds

30 Wall Balls 20/14

10 Hang Power Cleans 115/75

10 Push Press 115/75

08 Sep

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Squat Cleans 135/95

15 Burpee Box Jumps 24/20

07 Sep

CrossFit Jacked – CrossFit

Metcon (Time)

Get’em Tiger

2 Person Teams

40 Minute Time Cap

2 Rounds

400m Sled Push 115/75

50/35 Cal Row

80 American KB Swings 53/35

50 HR Push-ups

400m Run Together

20 Over/Unders 24/20

06 Sep

Toe Burn

CrossFit Jacked – CrossFit

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 (Perform 5 sets of 2 reps – same weight across)

20 minutes to complete – try to achieve 90% of 1RM or greater

Metcon

Metcon (Time)

Toe Burn

30-20-10

Hang Power Cleans 135/95

Toe 2 Bar

05 Sep

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

Metcon

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Skill

Metcon (No Measure)

Pistol Progressions

1) With one leg forward, squat down on one leg and lower yourself onto a box. The higher the box the easier. Move onto the next progression once you can use box that puts you below parallel.

The next assistance progression is holding onto a band or post while doing a full range of motion pistol.

Use the band or post for balance and to pull yourself up. As that becomes easier stop using the band or post on the way down and only use it to help on the way up as minimally as you are able.

Metcon (AMRAP – Reps)

2 Minute AMRAP

Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

One Leg Rabbit

8 Minute AMRAP

200m Run

10 Pistols

04 Sep

Dish It Out

CrossFit Jacked – CrossFit

Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Metcon

Metcon (Time)

Dish It Out

40 Minute Time Cap

4 Rounds

25 Burpees

25 Push Press 115/75

25 Jumping Lunges

25 Hang Power Cleans 115/75

50 Double Unders

03 Sep

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Push Press (17 minutes to find a 1RM)

Metcon

Hold Steady (AMRAP – Reps)

4 Rounds

3 Minutes to Complete the following:

300m Run

12 Box Jumps 24/20

Max Effort Wall Balls 20/14

2 Minute Rest