Mobile, AL CrossFit
(251) 348-7664

WOD // Category

Category based archive
08 Feb

Run For It

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Run For It

2 Person Teams

40 Minute Time Cap

40/28 Cal Row or 25/18 Assault Bike

40 Thrusters 115/85

400m Run Together

40 Burpees

40/28 Cal Row or 25/18 Assault Bike

40 Power Cleans 115/85

400m Run Together

40 Front Squats 115/85

40/28 Cal Row or 25/18 Assault Bike

40 Power Snatches 115/85

400m Run Together

100 Double Unders

07 Feb

Exertion

CrossFit Jacked – CrossFit

Weightlifting

Push Jerk (5-4-3-2-1)

Start at 60% of 1RM and continue to add weight through sets. 20 minutes to complete. Continue to increase weight for 1 rep if you’re feeling good.

Metcon

Metcon (Time)

Exertion

20 Minute Time Cap

Calorie Row 40/28 or Assault Bike 25/18

then..

5 Rounds

5 Atomic Sit-ups 45/25

10 HSPU

15 Russian Twists 20/14

then…

Calorie Row 40/28 or Assault Bike 25/18

06 Feb

Karen

CrossFit Jacked – CrossFit

Weightlifting

Floor Press (5 sets of 5 reps – same weight across)

15 minutes to complete

Snatch Grip Deadlift (6 sets of 3 reps – increase load each set)

10 minutes to complete

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
13 minute time cap

05 Feb

Four Square

CrossFit Jacked – CrossFit

Metcon (Time)

Four Square

35 Minute Time Cap

5 Rounds

10 Thrusters 115/85

20 Barbell Rollouts

30 Deadlifts 115/85

40 Box Jumps 24/20

RX+ 135/95 and 30/24 on Box Jumps

Metcon (Time)

Four Square (Athlete)

35 Minute Time Cap

5 Rounds

10 Thrusters 95/65

20 Barbell Rollouts

30 Deadlifts 95/65

40 Box Jumps 24/20

Metcon (Time)

Four Square (Rookie)

35 Minute Time Cap

5 Rounds

10 Thrusters 75/55

20 AbMat Sit-ups

30 Deadlifts 75/55

40 Box Jumps 24/20

04 Feb

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to complete the following 9 sets)

2 set of 3 reps (same weight across)

2 set of 3 reps (same weight across)

2 set of 2 reps (same weight across)

3 set of 2 reps (same weight across)

*increase weight each cluster

Metcon

Double Crossed (Time)

20 Minute Time Cap

10-9-8-7-6-5-4-3-2-1

Clean and Jerks 115/75

30 Double Unders After Each Set
Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. WOD provided by CompTrain.

03 Feb

Man Down

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (6 sets of 3 reps – increase load each set)

20 minutes to complete

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15 Push Press 115/85

10 Burpees

15 KB Snatches (alt arms each round) 53/35

10 Toes 2 Bar

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP (Warrior)

15 Push Press 95/65

10 Burpees

15 KB Snatches (alt arms each round) 35/26

10 Toes 2 Bar

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP (Athlete)

15 Push Press 75/55

10 Burpees

15 KB Snatches (alt arms each round) 35/26

10 Hanging Knee Raises

02 Feb

Going Up

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Going Up

25 Minute Time Cap

20 Power Snatches 75/55

10 Lateral Burpees

25 Power Snatches 75/55

15 Lateral Burpees

30 Power Snatches 75/55

20 Lateral Burpees

01 Feb

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

40 MInute Time Cap

Partner WOD

50/40 Cal Row

50 Pull-ups

50 Box Jumps 24/20

50 American KB Swings 53/35

50 Toes to Bar

50 Push Jerks 135/95

50 Lateral Burpees

50 Overhead Plate Lunges 45/25

50 Renegade Rows 50/35

50 Wall Balls 20/14
Equipment Needed: Rower, Bands for Pull-ups if scaling, Box, KB, Barbell, Plate, Dumbbells, Wall Ball

31 Jan

Direct Hit

CrossFit Jacked – CrossFit

Weightlifting

Snatch Pull + Hang Snatch (Complete 10 Sets in 17 minutes.)

Perform 1 Snatch Pull followed by 1 Hang Snatch. Hang Snatch may be caught in power or squat position.
Increase load each set

Metcon

Metcon (Time)

Direct Hit

20 Minute Time Cap

Buy In: Cal Row 60/42 or Assault Bike 40/30

then…

30-20-10

Alt DB Snatch 50/35

Push Press 115/85

Barbell Rollouts

RX+ Push Press 135/95

Metcon (Time)

Direct Hit (Athlete)

20 Minute Time Cap

Buy In: Cal Row 60/42

then…

30-20-10

Alt KB Snatch 35/26

Push Press 95/65

Barbell Rollouts

30 Jan

Take Out

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (3 sets of 4 reps – 10 min to complete)

4 reps at 65%, then 70%, then 75%

Back Squat (3 sets of 4 reps – 10 minutes to complete)

4 reps @ 75%, 80%, 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Hang Power Snatches 95/65

25 Double Unders

15 Back Rack Lunges 95/65

25 Double Unders

20 Wall Balls 20/14