Mobile, AL CrossFit
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WOD // Category

Category based archive
20 May

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (Heavy Single Followed by 3 Singles @ 80%)

Athletes have 10 Minutes to Find A Heavy Single For the Day. Immediately following, athletes have 6 minutes to complete 3 singles at 80% of heavy single.

Metcon

Metcon (Time)

Athlete’s Foot

18 Minute Cap

5 Rounds

10 Toes 2 Bar

15 Box Jumps 24/20

20 American KB Swings 53/35

19 May

Long Beach

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Long Beach

45 Minute Cap

1 Round:

160 Double Unders

800 Meter Run

40 Bar Facing Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Bar Facing Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Bar Facing Burpees

18 May

CEO

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (3 Singles @ 75% in 8 Minutes)

catch in squat

Clean Pull (3 sets of 3 @ 90% of Clean in 7 minutes)

Metcon

Metcon (5 Rounds for reps)

5 Rounds

3 Minute AMRAP

3 Power Snatches 115/85

6 Overhead Squats 115/85

9 AbMat Sit-ups

**1 Minute Rest Between Rounds**

17 May

Hold Tight

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 3 reps @ 75% in 20 minutes)

follow each set immediately with 3 box jumps

Metcon

Metcon (Time)

Hold Tight

3 Rounds

15 Minute Cap

25 Deadlifts 135/95

10 Hang Power Cleans

15 Pull-ups

RX+ 155/105 and C2B Pull-ups

16 May

Open Gym

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Power Snatches 95/65

12 HR Push-ups

20 Double Unders

15 May

CrossFit Jacked – CrossFit

Metcon

Metcon (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100 Box Jumps 24/20
you will record each round for time

2nd heat begins on rower

14 May

90 Shiny

CrossFit Jacked – CrossFit

Weightlifting

Overhead Squat (1 Single @ 80%, 2 sets of 2 @ 70% in 12 minutes)

Snatch Grip Deadlift (3 sets of 3 reps @ 100% of Snatch in 8 minutes)

Metcon

Metcon (Time)

90 Shiny

15 Minute Cap

21-15-9:

Power Cleans 95/65

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats 95/65

50 Double Unders After Each Round

RX+: 135/95

13 May

Encore

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (7 minutes to complete 3 singles @ 70%)

catch in squat clean

Power Clean & Push Jerk (8 minutes to complete 4 singles @ 80% of Power Cln)

Metcon

Metcon (4 Rounds for time)

On the 5:00 x 2 Rounds

500m Row or 25/18 Cal Bike

6 Toes 2 Bar

8 Thrusters 95/65

10 American KB Swings 53/35

On the 5:00 x 2 Rounds

10 American KB Swings 53/35

8 Thrusters 95/65

6 Toes 2 Bar

500m Row or 25/18 Cal Bike

**use remaining time of each round to rest
Record your time for each of the 4 rounds – as your score is the total of these times added together

12 May

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Grip Don’t Trip

35 Minute Cap

30 Back Squats, 20 Barbell Rollouts, 100m Farmer Carry

25 Back Squats, 16 Barbell Rollouts, 100m Farmer Carry

20 Back Squats, 12 Barbell Rollouts, 100m Farmer Carry

15 Back Squats, 8 Barbell Rollouts, 100m Farmer Carry

10 Back Squats, 4 Barbell Rollouts, 100m Farmer Carry

then…

75 Push-ups

RX: BS 115/85, Carry 50/35

11 May

Heldum

CrossFit Jacked – CrossFit

Weightlifting

Snatch (3 Singles @ 75% in 8 minutes)

catch in squat

Snatch Pull (3 sets of 3 @ 90% of Snatch in 7 minutes)

Metcon

Metcon (Time)

Heldum

25 Minute Cap

400 Meter Run

15 Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Pull-ups

9 Bar-Facing Burpees

400 Meter Run

6 Pull-ups

9 Bar-Facing Burpees

400 Meter Run

3 Pull-ups

9 Bar-Facing Burpees