Tequila Makes Me Crazy

CrossFit Jacked – CrossFit

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Metcon (AMRAP – Reps)

Tequila Makes Me Crazy

2 Person Teams

Max Reps of Each

5 Minutes Max Box Jumps (switch every 15 reps)

4 Minutes Max C&J 155/105 (switch every 5 reps)

3 Minutes Max Double KB Thrusters 53/35 (switch every 10 reps)

2 Minutes Max T2B (switch every 10 reps)

1 Minute Max Synchronized Burpees

1 Minute Max Synchronized Jumping Lunges

2 Minute Max Atomic Sit-ups (switch every 5 reps)

3 Minute Max Front Squats 135/95 (switch every 10 reps)

4 Minute Max Power Snatches 115/75 (switch every 5 reps)

5 Minute Max Wall Balls 20/14 (switch every 15 reps)

Sister Sledgehammer

CrossFit Jacked – CrossFit

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 (20 Minutes to Find a Heavy 3 Rep)

Metcon

Metcon (Time)

Sister Sledgehammer

20 Minute Time Cap

3 Rounds

30 Wall Balls 20/14

20 Deadlifts 185/125

10 Atomic Sit-ups 45/25

Happy Birthday, Lauren!

CrossFit Jacked – CrossFit

Warm-up

Warmup 1 (No Measure)

10 PVC Pass Thru

10 Air Squats

5 Push Press (Bar Only)

5 Supermans

Weightlifting

Shoulder to Overhead (Find Your 5 Rep Max.)

Movement starts from ground. You may Push Press, Push Jerk, or Split Jerk.

Metcon

Lauren (Time)

20 Minute Time Cap

14-3-12-11-10…3-2-1

Power Cleans 95/65

after each descent in the ladder perform 20 double unders or 40 singles

Rosie the Ripper

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

Front Squat (20 Minutes to Find a 3RM – From Ground)

A full squat clean is permitted, but not required, to start the movement.

Metcon

Metcon (AMRAP – Rounds and Reps)

Rosie the Ripper

12 Minute AMRAP

500m Row

10 Chest to Bar Pull-ups

30 Thrusters 95/65

Go-Go Grunt

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 (5 sets of 3 reps – same weight across)

17 minutes to complete

Metcon

Go-Go Grunt (Time)

25 Minute Time Cap

50-40-30-20

Box Jumps 24/20

25-20-15-10

Push Press 115/75

*Perform 50 Box Jumps, then 25 Push Press, 40 Box Jumps, then 20 Push Press, etc.

Member Monday: Abby Norris

A published author and a wonderful person to be around, we’re visiting with CF Jacked Athlete, Abby Norris.  In the time we’ve had to work with Abby, we know one thing about her.  She’s determined and willing to put the work in to get results.  

 

These results add up to 25 pounds and 16 inches lost to date.  We couldn’t be more proud of you, Abby! 

Continue reading “Member Monday: Abby Norris”

The Burn

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 and Jerk (20 Minutes to Find a 1RM)

clean may be either power or squat

Metcon

Metcon (Time)

The Burn

22 MInute Time Cap

7 Rounds

35 Double Unders

12 Burpees

10 Hang Power Cleans 115/75

Ladies Night

CrossFit Jacked – Events

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Metcon (Time)

20 Minute Time Cap

Partner Workout

2 Rounds

60 Slam Balls 15 lbs (alternate every 15 reps)

45 Abmat Sit-ups (alt. every 15 reps)

30 Overhead Lunges 25 lbs (alt. every 15 reps)

Team Fran

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

Team Fran

60 Thrusters 115/75

60 Pull-ups

800m Run together

45 Thrusters 115/75

45 Pull-ups

400m Run together

30 Thrusters 115/75

30 Pull-ups

200m Run together

*partners split up work evenly and run together