20161121

Announcements

Thanksgiving Schedule

CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am

Back to normal hours of operation beginning Saturday, November 26th

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Clean Pull (4 sets of 4 Reps at 110% of 1RM Power Clean)

Metcon

Metcon (Time)

Part A

25 Minute Time Cap

5 Rounds

10 Power Cleans 135/95

15 Wall Balls 20/14

Metcon (Time)

If Part A is Completed under 11 minutes, rest 3 minutes and do the following:

Part B

11 Minute Time Cap

7 Rounds for Time

10 Wall Balls 20/14

10 Pullups

If Part A is Completed Under 15 Minutes, rest 3 minutes and do Part C instead

Metcon (Time)

Part C

7 Minute Time Cap

50 Burpees for Time

20161120

Announcements

Thanksgiving Schedule

CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am

Back to normal hours of operation beginning Saturday, November 26th

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Row, 300 m

20 Push Press 135/95

Row, 300 m

15 Push Press 135/95

Row, 300 m

10 Push Press 135/95

Row, 300 m

5 Push Press 135/95

20161119

Announcements

Thanksgiving Schedule

CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am

Back to normal hours of operation beginning Saturday, November 26th

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Partner WOD:

10,000#/7,000# Elephant

Buy In-400m Run w/ Slam Ball 20/15

Clean & Jerk till 10,000/7,000

then,

Buy Out-400m Run w/ Slam Ball 20/15

Guys-95# = 105 reps, 115# = 87 reps, 135# = 74 reps

Girls-65# = 105 reps, 80# = 87 reps, 95# = 74 reps

Bully Beatdown

Announcements

Thanksgiving Schedule

CrossFit Jacked class hours are the following during this Thanksgiving season:
Wednesday, November 23rd – 5am, 6am, 8am, 12pm, 3:30pm
Thursday, November 24th – CLOSED
Friday, November 25th – 8am, 9am

Back to normal hours of operation beginning Saturday, November 26th

CrossFit Jacked – Events

Metcon

Bully Beatdown (Time)

50 Double Unders

20 Hang Power Cleans 135/95

10 Push Press 135/95

30 Lateral Burpees

10 Push Press 135/95

20 Hang Power Cleans 135/95

50 Double Unders

*scaled is 2x singles and 75/55 weight

20161118

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Front Squat (No Measure)

Quad Roll w/ Barbell (minute each leg)

T-Spine Mobility w/ KB and Roller (2 minutes)

Wrist Stretches

10 Front Squat (Bar Only)

Weightlifting

Front Squat (work to a 1RM in 15 minutes)

Metcon

Metcon (Time)

“Gunthorpe” Part A

1-2-3-…8-9-10 Ladder

Deadlift 185/125

Lateral Burpees

Metcon (AMRAP – Reps)

If Part A is Completed Under 10 Minutes Do the Following:

Rest 3 Minutes then:

“Gunthorpe” Part B

3 Minute AMRAP

Front Squats 95/65

20161117

CrossFit Jacked – CrossFit

Warm-up

CF Jacked-Clean Warmup (No Measure)

Wrist Mobility then:

2 Rounds

5 Hang Power Cleans (Start at Hip)

5 Hang Power Cleans (Start at Mid-Thigh)

5 Power Cleans (Start at Bottom)

5 Hang Cleans (Start at Hip)

5 Hang Cleans (Start at Mid-Thigh)

5 Cleans (Start at Bottom)

Weightlifting

Power Clean (5 sets of 3 reps in 15 minutes)

increase load each set

Metcon

Metcon (Time)

“Rachel”

3 Rounds

24 Back Squat 115/75

24 Toe 2 Bar

24 Box Jump 24/20

20161116

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 (1 Rep Max)

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

30 Air Squats

15 Hang Power Cleans 135/95

8 Pullups

20161115

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 (Work to a 5 rep max)

Metcon

Metcon (Time)

5 Rounds

10 Handstand Pushups

10 Hang Power Snatch 115/75

25 Double Unders (50 Singles)

Weekly Raffle Winner

At CrossFit Jacked, we reward consistency.  Congratulations to this week’s raffle winner!

If you want to be part of the action, the rules are simple. 1) Be a member of CrossFit Jacked. 2) Show up to class at least 3 days per week. 3) Log your results into Wodify.

20161114

CrossFit Jacked – CrossFit

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

Hang Power Snatch (Heavy Set of 2)

Build to a heavy set of 2 reps in 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

5 Burpees

10 Wall Balls 20/14

15 SDHP 95/65