20170813

CrossFit Jacked – CrossFit

Metcon (Time)

25 Minute Time Cap

400m Run

21 American KB Swings 53/35

18 Pull Ups

3 Man Makers 50/35

15 American KB Swings 53/35

12 Pull Ups

6 Man Makers 50/35

9 American KB Swings 53/35

6 Pull Up

9 Man Makers 50/35

400m Run

20170812

CrossFit Jacked – CrossFit

Metcon (AMRAP – Reps)

4 Person Teams

35 Minute AMRAP

200m Farmers Carry 50/35

While 1 team member does farmer carries the rest of the team does reps of the following:

Team member 2: OH plate lunges 45/25

Team member 3: Box Jumps 24/20

Team member 4: Wall Balls 20/14

When Team member one gets back from farmer carry everyone rotates one spot.

Score is total number of reps completed by all team members.

Ladies Night

CrossFit Jacked – Events

Metcon (Time)

15 Minute Time Cap

Buy In: 500m Row

15-12-9

Russian KB Swings 35 lbs

Goblet Squats 35 lbs

Burpees

20170811

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

Power Snatch (Build to a heavy 2 rep touch-n-go. 17 Minutes.)

Metcon

Metcon (Time)

25 Minute Time Cap

1000m Row

30 Ring Dips

30 Sumo DL High Pulls 95/65

30 HSPU

30 Power Snatches 95/65

30 Burpees

30 Pull-ups

30 Thrusters 95/65

Milestone: Must have all burpees completed within 20 minutes to continue. Add 1 second to 25 minutes for each rep not completed.

August 2017 – Athlete of the Month, Ethan Jordan

We recently caught up with one of our teenage athletes, Ethan Jordan.  Ethan was one of our very first athletes when we opened our doors and his work ethic and great attitude have prospered amazing results which is why he’s our athlete of the month.  

In less than a year, Ethan has been able to lose over 50 pounds while increasing his overall strength.  Check out his video and see the transcript below to see how Ethan  has been able to succeed in this awesome transformation!

Continue reading “August 2017 – Athlete of the Month, Ethan Jordan”

20170810

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 (30 Minutes to Complete 10 Sets of 2 Reps @ 93%)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

7 Atomic Situps 45/25

14 Box Jumps 24/20

21 Wall Balls 20/14

*Scaled Version of Atomic Situps is 2x Weighted Situps and 3x Abmat Situps

20170809

CrossFit Jacked – CrossFit

Warm-up

CF Jacked – Bench Press (No Measure)

3 Rounds (NFT)

10 Bench Press (Bar)

5 Pushups

5 KB Swings 53/35

Weightlifting

Bench Press (Build to a 5 Rep Max)

Metcon

Metcon (Time)

25 Minute Time Cap

5 Rounds For Time

400m Run

21 Deadlifts 185/135

Milestone: You must have 4 rounds completed within 20 minutes to continue. Add 1 second to 25 minutes for each rep not completed.

20170808

CrossFit Jacked – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Pigeon Stretch (1 Minute each leg)

5 Air Squats – 3 Sec Pause

10 Mountain Climbers

Squat to Stand w/ Reach + Toe Lift

Wrist Mobility

Weightlifting

Clean + 2 Front Squat (this is a squat clean then 2 front squats)

build to a heavy complex

Metcon

Sq Cln/T2B/KB (Time)

For Time:

25 Minute Time Cap

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

Squat Clean 135/95

Toe 2 Bar

American KB Swing 53/35

RX+ 165/115

20170807

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 (5-5-2-3-1)

Complete the following:

5 reps @ 70%

5 reps @ 80%

2 reps @ 85%

3 reps @90%

1 rep @ 100%

Metcon

Metcon (Time)

25 Minute Time Cap

For Time:

750m Row

then….

5 Rounds

10 Push Jerks 135/95

10 Back Squats 135/95

10 Burpees

*Milestones*

Row and 3 Rounds = 17 Minutes or Less. Otherwise, workout ends.

Row and 4 Rounds = 21 Minutes or Less. Otherwise, workout ends.

Add 1 second to 25 minutes for each rep not completed.

20170806

CrossFit Jacked – CrossFit

Metcon (Time)

5 Rounds

12 Box Jumps 24/20

12 Power Snatches 95/65