Dirty Animal

CrossFit Jacked – CrossFit

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Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Metcon

50 Strict Pull-ups (Time)

Complete 50 Strict Pull-Ups for time. 15 Minute Time Cap.

If you complete in under 5 minutes add 10 lbs of weight the next time or if scaling with bands reduce the band resistance next time.

You may also scale with ring rows.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Dirty Animal”

12 Minute AMRAP

25 Burpees

15 Power Snatches 115/75

50 Double Unders

Prom Queen

CrossFit Jacked – CrossFit

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Warm-up

Warmup 2 (No Measure)

3 Rounds

10 PVC Pass Throughs

10 OH Squats (Bar)

10 Hang Snatches (Bar)

5 Burpees

Weightlifting

Back Squat (4 sets of 3 reps, 20 minutes to complete)

Same weight across. Attempt to increase load from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Prom Queen”

15 Minute AMRAP

30 American KB Swings 53/35

25 Hang Power Cleans 95/65

20 Toe 2 Bar

15 Sumo Deadlift High Pulls 95/65

10 Things to Expect On Your First Day of CrossFit

There are 2 types of people that we see walk into CrossFit classes.  There are those who are excited and ready to jump right in and there are those who are a bit standoffish trying to take it all in.  

 

Nothing wrong with either but there is something that both have in common.  They’re both nervous and neither are sure what to expect.  

 

As a strength and conditioning coach, it’s my job to not only help people get in great shape but to help these people feel comfortable and allow them to realize that CrossFit is something anyone can do.

 

Knowing this, we’ve come up with 10 things you can expect on your first day of CrossFit. Continue reading “10 Things to Expect On Your First Day of CrossFit”

Benchmark Tuesday

CrossFit Jacked – CrossFit

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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 and Jerk (17 Minutes to Find a 1RM)

Metcon

February 2018 (AMRAP – Reps)

15 Minute AMRAP

25 Push Press 95/65

50 Box Jumps 24/20

20 Push Press 115/75

50 Box Jumps 24/20

15 Push Press 135/95

AMRAP Renegade Rows 50/35

**Score is total number of reps completed + Renegade Rows

Member Monday: Rian Melchiorre

Determination is a word used often to compliment and describe someone who lets nothing stand in there way.

 

According to Merriam-Webster, determination is a firm or fixed intention to achieve a desired end.

 

This perfectly describes this week’s member, Rian Melchiorre. Rian joined us shortly after giving birth to her son, Jax.

 

Since that time, we’ve watched Rian’s transformation develop in front of us. Weight loss, overall strength, and a healthier lifestyle are what we’ve seen of Rian but we know there’s more to her than that. Continue reading “Member Monday: Rian Melchiorre”

The Machine

CrossFit Jacked – CrossFit

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Warm-up

Shoulder Warmup (No Measure)

10-5-3

PVC Pass Throughs

Around the Worlds

6-4-2(empty barbell)

Back Squats

Snatch Grip Push Press

Overhead Squats

Weightlifting

Push Press (5 Sets of 4 Reps, Increase Weight Each Set)

17 Minutes to Complete

Metcon

Metcon (Time)

“The Machine”

Buy In: Calorie Row 42/30

then 3 Rounds..

15 Thrusters 95/65

15 Pull-ups

then…

Cash Out: Calorie Row 42/30

20180224

CrossFit Jacked – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

60 American KB Swings 53/35

40 AbMat Sit-ups

20 Push Press 115/75

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

20180224

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

2 Person Teams

Buy In: 800m Run together w/ 1 Wall Ball 20/14

60 Burpee Pull-ups

80 Box Jump Overs 24/20

100 Hang Power Cleans 155/105

Cash Out: 800m Run together w/ 1 Wall Ball 20/14

*one partner working at a time, one partner holds on to the ball, one partner rests; the med ball CANNOT touch the ground at any given time (additional 10 burpee penalty for the

whole time for every time it’s dropped)

20180223

CrossFit Jacked – CrossFit

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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 (4 sets of 3 reps – same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

8 Power Cleans 135/95

16 HR Pushups

24 Double Unders

20180222

CrossFit Jacked – CrossFit

View Public Whiteboard

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

Shoulder Press (5-5-5, this is a strict press)

Complete 3 sets of 5 reps. Increase load each set. 15 minutes to complete.

Metcon

FRANZILLA (Time)

15 Minute Time Cap

21 Front Squats 135/95

21 Pull-Ups

15 Push Presses 135/95

15 Pull-Ups

9 Thrusters 135/95

9 Pull-Ups