Month: December 2018

Announcements

Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED

CrossFit Jacked – CrossFit

Weightlifting

Deadlift (Work to a 1RM – 22 minutes to complete)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
15 minute time cap

Announcements

Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (Build to a 5 Rep Max)

20 minutes to complete

Squat Clean (15 minutes to build to a heavy 1 rep)

Metcon

Metcon (AMRAP – Rounds)

6 Minute EMOM

Snatch + Hang Snatch + Overhead Squat Complex @ 80% of Snatch Max

then rest 2 minutes

Metcon (AMRAP – Reps)

3 Minute Time Cap

Unbroken Max Effort American KB Swings

*Drop KB and you are done

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

12 Days of Christmas – 2018 (Time)

40 Minute Time Cap

1 Atomic Sit-up 45/25

2 Medicine Ball Cleans 20/14

3 Sumo Deadlift High-Pulls 115/75

4 1 Arm Russian KB Swings (alt. arms each round) 53/35

5 Burpees

6 Hang Power Cleans 115/75

7 Back Squats 11575

8 Box Jumps 24/20

9 AbMat Sit-ups

10 Double Unders

11 Goblet Squats 53/35

12 Cal Row

Announcements

Christmas Schedule:
Sunday, December 23rd : 1-2 PM – Open Gym
Monday, December 24th: 8-9AM – Open Gym
Christmas Day – CLOSED

CrossFit Jacked – CrossFit

Weightlifting

Paused Back Squat (3 sets of 3 reps – 20 minutes to complete)

Hold 3 Second Pause at the Bottom.
same weight across

Metcon

Power-Puff Girl (AMRAP – Reps)

15 Minute AMRAP

5 Wall Balls 20/14

5 Box Jumps 24/20

10 Wall Balls 20/14

10 Box Jumps 24/20

…

Increase reps by +5 every round

CrossFit Jacked – CrossFit

Weightlifting

Thruster (1RM Thruster (From Floor))

17 minutes to complete

Metcon

Metcon (AMRAP – Reps)

My Brother, Thruster

12 Minute EMOM

Max Effort Thrusters

*work 1 minute, rest 1 minute…
total of 6 working minutes using 75% of new 1RM

score is total reps completed

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

8 Push Jerk 115//75

10 Burpee Box Jump Overs 24/20

12 Pull-ups

RX+ 135/95 and C2B Pull-ups

Announcements

Due to the Semmes Parade on Saturday we have moved our class time up to 8 am!

CrossFit Jacked – CrossFit

Metcon (Time)

Sled You Can

Partner WOD

40 Minute Time Cap

4x Sled Push/Pull 185/125 to pole and back

50 Pull-ups

50/35 Cal Row

400m Run

50 Clean and Jerks 135/95

50 Back Squats 135/95

4x Sled Push/Pull 185/125 to pole and back

50 Burpees

100 Double Unders

400m Run
Workout begins with partners alternating sled push/pull to pole and back for a combined total of 4 trips.

Announcements

Due to the Semmes Parade on Saturday we have moved our class time up to 8 am!

CrossFit Jacked – CrossFit

Weightlifting

Power Clean & Push Jerk (Complete 4 singles in 17 minutes)

same weight across

Metcon

Metcon (3 Rounds for reps)

Vengeance

3 Minute AMRAP

Max Rep Barbell Complex 95/65

Rest 3 minutes

3 Minute AMRAP

Max Rep Barbell Complex 115/75

Rest 3 minutes

3 Minute AMRAP

Max Rep Barbell Complex 135/95

RX+: 135/95, 155/105, 185/125
1 barbell complex:

3 power cleans, 3 front squats, 3 push jerks

Announcements

Due to the Semmes Parade on Saturday we have moved our class time up to 8 am!

CrossFit Jacked – CrossFit

Weightlifting

Power Snatch + Overhead Squat (3 Sets of 1 Rep – same weight across)

Perform 1 Power Snatch followed by 1 Overhead Squat
17 minutes to complete

Snatch Pull (2 sets of 2 reps – same weight across)

use 100% of Snatch Max

Metcon

Metcon (2 Rounds for reps)

2 Rounds

5 Minute AMRAP

25 Pull-ups

25 Box Jumps 24/20

Max Sumo Deadlift High Pulls 115/75

*score is total SDHP

rest 2 minutes

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Hurts So Good

40 Minute Time Cap

20 Thrusters 115/75

20 Atomic Sit-ups

20 Overhead Squats 115/75

50 Burpees

20 Front Squats 115/75

50 HR Push-ups

20 Power Cleans 115/75

50 Air Squats

20 Push Jerk 115/75

20 HSPU