Month: December 2018

Announcements

We’re headed back to March 8th to tackle this WOD!

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 2 reps – same weight across)

20 minutes to complete. Shoot for 90-95% of 1RM.

Metcon

By the Skin of Your Toes (Time)

By The Skin Of Your Toes

20 Minute Time Cap

50 Double Unders

7 Power Snatches 115/75

7 Toe 2 Bar

7 Power Snatches 115/75

14 Toe 2 Bar

7 Power Snatches 115/75

21 Toe 2 Bar

7 Power Snatches 115/75

28 Toe 2 Bar

50 Double Unders

CrossFit Jacked – CrossFit

Weightlifting

Power Clean + Push Jerk + Hang Squat Clean + Split Jerk (Work to a heavy complex. )

20 minutes to complete.

Metcon

Metcon (Time)

Breaking Point

20 Minute Time Cap

50 Double Unders

30 Front Rack Lunges 95/65

75 Push Press 95/65

30 Front Rack Lunges 95/65

50 Double Unders

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

It’s A Party!

20 Minute Time Cap

20 Renegade Rows 50/35

40 Box Jumps 24/20

60 Slam Balls 20/15

40 DB Power Cleans 50/35

20 DB Facing Burpees

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Alternate

Partner WOD

40 Minute Time Cap

500m Row (Partner A)

50 Hang Power Cleans 95/65

50 Wall Balls 20/14

500m Row (Partner B)

40 Hang Power Cleans 115/75

40 Wall Balls 20/14

200 Double Unders

30 Hang Power Cleans 135/95

30 Wall Balls 20/14

500m Row (Partner A)

20 Hang Power Cleans 155/105

20 Wall Balls 20/14

500m Row (Partner B)

10 Hang Power Cleans 175/115

10 Wall Balls 20/14

CrossFit Jacked – CrossFit

Weightlifting

Snatch (20 minutes to work to a 1RM)

Metcon

Metcon (AMRAP – Reps)

Beast Mode

12 Minute AMRAP

2-4-6-…ext

Thrusters 95/65

Chest to Bar Pull-ups

RX+ Bar Muscle-Ups

CrossFit Jacked – CrossFit

Weightlifting

Front Squat (4 sets of 3 reps – same weight across)

20 minutes to complete

Metcon (Weight)

6 Minute EMOM

Spend 5 minutes warming up then…

2 Power Clean + 1 Hang Clean (power or squat) every minute for 6 minutes
complex must be unbroken. reset bar at the hips, not from the ground.

Metcon

Metcon (Time)

Deep Down

4 Rounds

12 Minute Time Cap

10 Push Press 135/95

10 Lateral Burpees

15 Wall Balls 20/14
add 1 second to your score for each rep not completed

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Frag Out

40 Minute Time Cap

Buy In: 100 HR Push-ups

50 Deadlifts 185/125

50 Russian KB Swings 53/35

40 Clean and Jerks 135/95

40 Pull-Ups

30 Box Jumps 24/20

30 HSPU

100 Double-Unders

Announcements

We’re headed back to April 6th to tackle this WOD!

CrossFit Jacked – CrossFit

Weightlifting

Shoulder Press (Work to a heavy 3 rep in 17 minutes)

this is a strict press

Metcon

Flyin’ High (Time)

20 Minute Time Cap

Buy In: 1000m Row

then 3 Rounds

10 Toes 2 Bar

20 Power Snatches 75/55

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to work to a heavy single)

Metcon

Metcon (Time)

Wobbles

20 Minute Time Cap

1-2-3…10 Ladder

Back Squats 135/95

Burpees

Atomic Sit-ups

CrossFit Jacked – CrossFit

Metcon (AMRAP – Rounds and Reps)

The Beast Within

20 Minute AMRAP

400m Run

20 Jumping Lunges

5 Power Cleans 155/105

RX+ 205/145