CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Wait For Me!
3 Person Teams
45 Minute Time Cap
45 Burpees
400m Run Together
150 Power Snatches 75/55
300 Double Unders
150 Wall Balls 20/14
400m Run Together
45 Burpees
Circuit City
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Circuit City
4 Rounds
400m Run
20 Russian KB Swings 53/35
Rest 1 Min
*record rest time as well
Big Shots
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Power Snatch (2-2-2-2-2, same weight across)
17 minutes to complete
Metcon
Metcon (Time)
Big Shots
20 Minute Time Cap
10 Power Clean & Jerks 185/125
10 Double Unders
8 Power Clean & Jerks 185/125
20 Double Unders
6 Power Clean & Jerks 185/125
30 Double Unders
4 Power Clean & Jerks 185/125
40 Double Unders
2 Power Clean & Jerks 185/125
50 Double Unders
Tasmanian Pain Coaster
CrossFit Jacked – CrossFit
Warm-up
CF Jacked-Thruster Warmup (No Measure)
2 Rounds (NFT)-Bar Only
10 Hang Power Cleans
10 Front Squat
10 Push Press
Weightlifting
Thruster (Find 1 Rep Max from Rack.)
17 Minutes to Complete.
Metcon
Metcon (Time)
Tasmanian Pain Coaster
20 Minute Time Cap
50 Back Squats 95/65
40 Power Snatches 95/65
30 Toe 2 Bar
20 Thrusters 95/65
100 Double Unders
The Simple Deadlift Trick
Forces of Nature
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 (10 sets of 2 reps, same weight across)
20 minutes to complete
Metcon
Metcon (Time)
Forces of Nature
12 Minute Time Cap
30 Cal Row
30 Deadlift 185/125
30 Lateral Burpees
Metcon
Metcon (AMRAP – Reps)
Forces of Nature 2
Rest 5 minutes after completing first metcon.
Perform 80 unbroken wall balls. If you break then rest 5 minutes and try again. Record most consecutive reps completed.
The “Real” Reality of Kim Kardashian
Kim Kardashian has 109 million followers on Instagram and counting. Rightfully so, she’s earned it.
Kardashian is a household name and she knows how to market herself well regardless whether you agree with her shenanigans or not.
However, the truth came out in one of her latest Instagram posts this past week. Continue reading “The “Real” Reality of Kim Kardashian”
March 2018 Benchmark
CrossFit Jacked – CrossFit
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 (10-8-6-4-2, increase load each set)
17 minutes to complete
Metcon
March 2017 (Time)
25 Minute Time Cap
10 Deadlifts 135/95
20 Wall Balls 20/14
10 Hang Power Cleans 135/95
20 American KB Swings 53/35
10 Front Squats 135/95
20 Box Jumps 24/20
10 Push Press 135/95
20 Pullups
10 Back Squats 135/95
20 Burpees
Member Monday: Roxy Simmons
If you’re a friend of hers on Facebook then you might have seen her Live with the sweet hashtag #talesfromthecrossfit.
We’re shining the spotlight on Roxy Simmons this week to learn a little more about Roxy and honor one of our great members.
Now I Feel Ya
CrossFit Jacked – CrossFit
Warm-up
Warmup 1 (No Measure)
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Weightlifting
Front Squat (3-3-3-3-3, increase load each set)
17 minutes to complete
Metcon
Metcon (Time)
Now I Feel Ya
20 Minute Time Cap
800m Run
30 Power Clean & Jerks 155/105
800m Run