Mobile, AL CrossFit
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WOD // Category

Category based archive
07 May

CrossFit Jacked – CrossFit

Metcon

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Female RX Weight is 105 lbs

– Easy pace on your first mile.

– Go AHAP on the final mile.

06 May

CrossFit Jacked – CrossFit

Weightlifting

Squat Clean (5 sets of 3 reps @ 75%)

13 minutes to complete at same weight across. you may drop bar between reps.

Clean Pull (7 minutes to complete 5 sets of 4)

same weight across @ 85% of 1RM of your heaviest clean (squat or power)

Metcon

Shoulder Shock (Time)

25 Minute Time Cap

1000m Row

20 Power Snatches 115/75

40 Wall Balls 20/14

20 Power Snatches 115/75

40 Goblet Squats 53/35

75 HR Pushups
WOD last completed on 5/8/2018.

05 May

Lead Foot

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch (13 Minutes to work to a heavy single)

You must not take too much time in-between sets today. This is not a 1RM. It’s a heavy single. Hit something you can confidently achieve with success and you’re done.

If you have time remaining within the 13 minutes you may opt to go for more.

Power Snatch (5 Sets of 3 Reps @ same weight- TNG @ 65% of 1RM)

7 minutes to complete so work fast. Weight is light enough to where you can get this done in plenty of time.

Metcon

Metcon (AMRAP – Rounds and Reps)

Lead Foot

AMRAP 4:

27/21 Calorie Row (guys 27 cal/girls 21 cal)

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes
CompTrain Benchmark workout of high intensity bodyweight intervals

Looking to increase our rounds and reps with each AMRAP, as the reps decrease

Adjust reps or movements to roughly accomplish the following:

1st AMRAP: Almost 1 Round

2nd AMRAP: 1 Round

3rd AMRAP: 1+ rounds

We’ll stagger heats today every 4 minutes for 2 heats. If a third heat is needed, it will start at the 6 minute mark.

Metcon (AMRAP – Rounds and Reps)

Lead Foot 2

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

Metcon (AMRAP – Rounds and Reps)

Lead Foot 3

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

04 May

Riding High

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Riding High

8 Minute AMRAP

25 Double Unders

10 Hang Power Snatch 95/65

10 Pull-ups

03 May

Extreme Team

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Extreme Team

3 Person Teams

45 Minute Time Cap

3000m Row or 180Cal Bike

45 Thrusters 135/95

150 Air Squats.

60 Thrusters 115/75

100 American KB Swings 53/35

75 Thrusters 95/65

3000m Row or 180 Cal Bike
2nd heat begins at 10 minute mark

02 May

Front Runner

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 minutes to complete 3 sets of 5 @ 70% across)

Metcon

Metcon (Time)

Front Runner

15 Minute Time Cap

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110
FRONT SQUATS

– Challenge yourself to go big, ideally unbroken

– No more than one break on the sets of 8 and 10 within the workout or go less weight

– Fight hard through the big sets of 8 and 10

RUNNING

– Runs are more important at the beginning than at the end

– Choose a pace that allows for large, preferably unbroken sets on the barbell

01 May

Handlebars

CrossFit Jacked – CrossFit

Weightlifting

Behind The Neck Jerk (13 minutes to work to a heavy single)

You must work quickly to establish a heavy single in the allotted time. Be focused.

Behind The Neck Jerk (7 minutes to complete 3 singles @ 80% of HS)

Metcon

Metcon (Time)

Handlebars

18 Minute Time Cap

4 Rounds

21/15 Calorie Row or Bike

15 Toes to Bar

7 Power Clean and Jerks 155/105
2nd heats begin at 2 minute mark

GENERAL

– Knowing that we’re likely going for singles on the barbell and pacing the bike, let’s be aggressive with our toes to bar sets today

– Instead of breaking these up like we always do, this is a good opportunity to reset our standard for toe to bar workouts

– Whatever you’d typically do, try and bite off bigger chunks

– Whether it works well or not, it is a great chance to grow and learn

BIKE/ROWER

– Quite a bit of time spent on the rower/bike today

– Not a throw away station

– Find the max pace that still allows for big sets of toes to bar

TOES TO BAR

– Let’s plan to go for bigger sets than usual

– 15 straight, 8-7, and 6-5-4 will be popular options

POWER CLEAN & JERK

– Quick singles are the best option

30 Apr

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Deep Seat

35 Minute Time Cap

Buy In: 750m Row or 42 Cal Bike

then 2 Rounds

25 Hang Power Cleans 115/75

25 Push Press 115/75

200m Run

25 Push Jerks 115/75

25 Front Squats 115/75

then

Cash Out: 750m Row or 42 Cal Bike
Bigger classes will hold a 2nd heat beginning at 5 minute mark.

29 Apr

CrossFit Jacked – CrossFit

Weightlifting

Snatch (5 sets of 3 reps @ 70% of 1RM)

you may drop bar between reps. 15 minutes to complete.

Snatch Pull (5 sets of 4 reps @ 85% of 1RM Snatch)

7 minutes to complete

Metcon

Sister Sledgehammer (Time)

20 Minute Time Cap

3 Rounds

30 Wall Balls 20/14

20 Deadlifts 185/125

10 Atomic Sit-ups 45/25
WOD last completed on 10/9/18

28 Apr

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (20 minutes to complete 5 sets of 5 reps @ 65%)

Hold 3 Second Pause at the Bottom.
Base percentage off 1RM Back Squat (no pause)

Metcon

Metcon (Time)

Annie’s On The Run

20 Minute Time Cap

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run

60 Double Unders, 30 Sit-ups, 200 Meter Run

40 Double Unders, 20 Sit-ups, 200 Meter Run

20 Double Unders, 10 Sit-ups, 200 Meter Run
DOUBLE UNDERS

Know your abilities on the rope and take the 300 total reps into account

Break these up like you would 300 for time

ABMAT SITUPS

Push these more than you want to, especially the first two rounds

Won’t really effect the runs at all

Just going 2 seconds slower on each rep over the course of the 150 is a 5 minute difference in time

RUNS

Balance this station out with the double unders

Runs are less important at the beginning of the workout and more important at the end