CrossFit Jacked – CrossFit
Metcon
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Brunton
CrossFit Jacked – CrossFit
Metcon
Vincent Brunton Hero WOD (Time)
5 Rounds for Time
5 Handstand Push-Ups
10 Squat Cleans 135/95
20 Box Jumps 24/20
40 Double Unders
This Firefighter Hero WOD is dedicated to Vincent Brunton, FDNY, Ladder 105, who was killed on September 11, 2001. “Vinny started working here when he was just a kid old enough to serve beer,” says Jimmy Houlihan, co-owner of Farrell’s, the quintessential neighborhood tavern that still serves as a mini town hall in that enduring neighborhood. “He took the fire test, passed, went on the job, got married, had kids and kept working here all these years, even as he rose in the FDNY to lieutenant and then captain. He was always a perfect gentleman behind the bar. A sweeter guy you never met. Tough, funny, loyal, brave, honest. What could I say? I’d have trusted him with my life.”
A lot of people who never met Vinny Brunton also trusted him with their lives, and in return he ran into flaming and smoking buildings to save them. He did the same thing Sept. 11, and no trace of him has been found. But those who knew him take comfort in knowing that his life was much larger than any coffin could ever contain.
Open Gym
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
20 Minute Time Cap
50 Deadlifts 135/95
40 Pull-ups
30 Back Squats 135/95
20 HSPU
10 Power Snatches 135/95
Power Ball
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Power Ball
40 Minute Time Cap
Partner WOD
30/22 Cal Row
50 Wall Balls 20/14
40 Power Cleans 135/95
30/22 Cal Row
50 Wall Balls 20/14
30 Power Cleans 155/105
30/22 Cal Row
50 Wall Balls 20/14
20 Power Cleans 185/125
Blushin’ Russian
CrossFit Jacked – CrossFit
Weightlifting
Heaving Snatch Balance (Work to a heavy 1 rep)
18 minutes to complete
Metcon
Metcon (Time)
Blushin’ Russian
17 Minute Time Cap
150 Double Unders
20 Thrusters 115/75
40 Russian Twists w/ Wall Ball 20/14
100 Double Unders
15 Thrusters 115/75
30 Russian Twists w/ Wall Ball 20/14
50 Double Unders
10 Thrusters 115/75
20 Russian Twists w/ Wall Ball 20/14
Fighter
CrossFit Jacked – CrossFit
Weightlifting
Floor Press (4 sets of 3 reps – same weight across)
14 minutes to complete
Snatch Grip Deadlift (4 sets of 3 reps – same weight across)
10 minutes to complete using 100% of 1RM Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
Fighter
8 Minute AMRAP
15 Sumo DL High Pulls 95/65
15 Front Squats 95/65
15 Box Jump Overs 24/20
“Gr”Annie Meets Cindy
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
“Gr”Annie
20 Minute Time Cap
30 Power Clean & Jerks 135/95
directly into
50-40-30-20-10
Double Unders
AbMat Sit-ups
then rest 5 minutes
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Run & Gun
Announcements
Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED
CrossFit Jacked – CrossFit
Metcon
Metcon (Time)
Run & Gun
20 Minute Time Cap
4 Rounds
400m Run
10 Power Clean & Jerks 135/95
10 Lateral Burpees
RX+ 155/105
Red Line
Announcements
Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED
CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Red Line
15 Minute AMRAP
12 American KB Swings 53/35
12 Thrusters 95/65
24 Double Unders
Tsunami
Announcements
Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED
CrossFit Jacked – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
40 Minute AMRAP
2 Person Teams
100 Power Snatches 95/65
100 Wall Balls 20/14
2x Tire Flip to Pole and Back
80 Overhead Squats 95/65
80 Toes 2 Bar
800m Partner Run
200 Double Unders
alternate tire flip as you see fit. you’ll go down and back to pole twice.