Demolition Demon

CrossFit Jacked – CrossFit

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Metcon

Metcon (Time)

Demolition Demon

Teams of 2

800m Run

120 Double Unders

100 Wall Balls 20/14

80 American KB Swings 53/35

60 Pull-ups

40 Burpee Box Jumps 24/20

20 Clean and Jerks 155/105

800m Run

*5 burpees every 2 minutes by resting partner

Jeremy’s B’day WOD!

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

Ching-A-Ling Complex (work to a heavy complex)

3 Hang Cleans + 2 Front Squats + 1 Split Jerk
hang cleans may be performed from either the power or squat position

Metcon

Ching-A-Ling (Time)

Buy In: 37 Calorie Row

21-15-9

Alt DB Snatches 50/35

Pullups

Cash Out: 37 Calorie Row
Happy 38th, Jeremy!

Happy Birthday Slayton!

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)

20 minutes to complete

Weightlifting

Hang Snatch (work to a heavy single)

15 minutes to complete. may catch in power or squat position.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
7 minute time cap

Metcon

Slayton (Time)

10 Minute Time Cap

2 Ring Muscle Ups (4 C2B Scaled)

200 Double Unders

400m Run
Rest 5 minutes after Isabel before beginning.

Victoria

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

Metcon

Victoria (Time)

45 Minute Time Cap

5 Rounds for Time

10 Thrusters (95/65 lb)

14 Box Jumps (24/20 in)

12 Sumo-Deadlift High-Pulls (95/65 lb)

12 Burpees

27 Kettlebell Swings (1.5/1 pood)
Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter.

The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27.

The workout was initially posted on Facebook by MyBoxLive with a call to athletes to do the workout in her memory on December 29, 2012 at their local boxes. The event creator posted the WOD with this comment: “I’m a teacher myself, and I felt helpless when I was sitting in my own classroom hearing the news that children and teachers were murdered. I looked at my students and couldn’t help but think what if…I can only hope that I would have the courage to do what Victoria did.”

Benchmark Tuesday!

CrossFit Jacked – CrossFit

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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

1 Squat Snatch + 2 Overhead Squat EMOM

Use 75% of 1RM Snatch – 8 Minute EMOM – 5 Minutes to Warm-up to 75%. Increase by 5 lbs if successful for all 8 attempts last time performed.

Metcon

Shoulder Shock (Time)

25 Minute Time Cap

1000m Row

20 Power Snatches 115/75

40 Wall Balls 20/14

20 Power Snatches 115/75

40 Goblet Squats 53/35

75 HR Pushups

Tuckered Out

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

Weightlifting

Front Squat (3 sets of 5 reps)

Beginning with at least 80% of 1RM perform 3 sets of 5 reps increasing load each set. 20 minutes to complete.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Tuckered Out”

16 Minute AMRAP

30 Double Unders

20 Air Squats

10 Hang Power Cleans 135/95

Fancy Pants

CrossFit Jacked – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

Fancy Pants

30 Minute AMRAP

150 Cal Row

70 Wall Balls 20/14

70 Alt DB Snatch 50/35

150 Double Unders

The Punisher

CrossFit Jacked – CrossFit

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Warm-up

CF Jacked – Deadlift Warmup (No Measure)

3 Rounds (NFT)

10 Good Mornings (Bar Only

10 Air Squats

Toe Touch w/ Barbell (20 sec hold)

Weightlifting

Snatch Grip Deadlift (17 minutes to complete 5 sets of 4 reps)

Complete all sets at 100% of 1RM Snatch weight

Metcon

Metcon (Time)

The Punisher

20 Minute Time Cap

Buy In: 500m Row

then 3 rounds..

25 Wall Balls 20/14

15 Barbell Rollouts

Cash Out: 500m Row

Happy Birthday Jeston!

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

Power Clean (20 minutes to work to a 1 rep max.)

Metcon

Jeston (AMRAP – Reps)

With a continuously running clock complete 2 C&J + 1 Bar Muscle Up every minute.

From 0:00-5:00 use 115/75

From 5:00-10:00 use 135/95 lb.

From 10:00-15:00 use 155/105 lb.

From 15:00-20:00 use 175/115 lb.

From 20:00-25:00 use 195/135 lb.

From 25:00-30:00 use 225/155 lb.

From 30:00-35:00 use 245/165 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able. Post total number of reps completed.

Scaled version is 2 C&J + 2 Pullups. Scale weight as needed. Start low enough where you can at least make it to the end of 10 minutes.

Bar Belle

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

Weightlifting

Push Press (2-2-2-2-2)

5 sets of 2 reps. 20 minutes to complete. Use the heaviest weight you can for each set. Rest as needed between sets.

Metcon

Metcon (Time)

Bar Belle

1-2-3…10 Ladder

20 Minutes to Complete

Deadlifts 135/95

Front Squats 135/95

Lateral Burpees