CrossFit Jackson

Our teen class, currently at 4:00 will be moved to 10:30am Monday and Thursday for June and July. Spread the word and keep your teens active this summer!

Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 10 ring rows, 10 overhead squats

1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extensions

Strength

12 minutes to establish a 1RM Behind the Neck Snatch Grip Push Press

 WOD

4 RFT

5 Power Snatches
10 Barbell Step-ups 20″ (same weight)
20 Lateral Burpees

Note: Every 3 minutes beginning on the 3rd minute, no matter where you are on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 burpee penalty to be performed after the WOD is complete.

Post time to comments.

“There is real magic in enthusiasm. It spells the difference between mediocrity and accomplishment.”

THERE WILL BE NO TUESDAY/THURSDAY YOGA CLASS THIS WEEK.

Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 10 ring rows, 10 squats

1 round of: run/row 400 meters, banded shoulder stretch, 10 hip extensions

Strength

EMOM 7 minutes, 2 back squats at 90% 1 rep max from May 13

 WOD

3 RFT

7 Front Squats
21 KB Swings
Run 400m

Post rounds completed to comments.

“Strive for progress, not perfection.”

THERE WILL BE NO TUESDAY/THURSDAY YOGA THIS WEEK.

Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ burpee long jump, 10 ring rows, 10 overhead squats

1 round of: jump rope 2:00, banded shoulder stretch, 10 hip extensions

Strength

15 minutes to work 3 position snatch (high hang, hang, full) to 1 rep max if skill is solid.

 WOD

12 minute AMRAP

30 Double-Unders
20 Shoulder Touches
10 Strict Pullups

Post rounds completed to comments.

“Greatness means strife for a nation and man alike. A soft, easy life is not worth living.”

Let me apologize for 2 major mistakes that were made in the heat of the moment yesterday.

1st – CFOS Tarri should have made it in the top 6 women to go on to WOD 4. After moving Carolyn from Scaled to RX’d after WOD 3, her points didn’t transfer over properly and made it appear (incorrectly) that she bumped out Tarri for spot 6. I apologize.

2nd – An even bigger mistake, CFJ Kim should have taken the 3rd spot to go on to WOD 5.  Miscalculation on my part. I apologize.

Here are the scores for the day’s events.

Final Rankings – RXd Men

Final Rankings – RXd Women

Final Rankings – Scaled Women

WOD 1, Heavy Helen

3 Rounds, 400m run, 21 KB swings (72/53) (35/25), 12 pull-ups *12 minute time cap, all incomplete run/work will be time penalty*

WOD 2

2:00 AMRAP Double unders (Box jumps for scaled)

WOD 3

5:00 AMRAP handstand push-ups, 5 deadlifts (185/135) (155/105) each time you come off the wall

WOD 4 (top 6 men/women from each gym)

5:00 AMRAP, 12 bar facing burpees, 8 thrusters (95/65)

rest 1 minute

5:00 to establish 1 rep max overhead squat

WOD 5 (top 3 men/women from each gym make a team)

Yoke, Sled, rope, 300#, 6 athletes around the loop (950m)

then

3 rounds of 10 GHD sit-ups, 8 ground to overhead (115/75), 6 over the box jumps (24″), 4 front squats (155/105), 2 rope climbs

Working in a line, one person working at each station at a time. Can not move to next station until person in front of you moves on.

TEAM CFJ – 29:28

TEAM CFOS – 29:38

There was also 2 bonuses for those athletes cut after WOD 3. 2:00 max calories rowing for everyone and top 5 rowers from each gym did 1 minute bar facing burpees. Total calories and total burpees completed took time off of WOD 5 for their team. TEAM CFJ won event 5 and the rowing for calories, but TEAM CFOS took home the trophy thanks to their 5 burpee machines.

There will be one class at 8:30 for anyone wanting to get a workout in but not as part of box wars.

Box Wars events scheduled to begin at 10:30. Come out and support your team!

BOX WARS tomorrow, WOD 1 Heat 1 scheduled to begin at 10:30. There will be one workout at 8:30 for anyone needing a workout, but not as part of box wars.

Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 25′ burpee long jumps

1 round of: run/row 400 meters, banded shoulder stretch, reverse hypers

WOD

“Cindy“

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

“Mary“

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to December 5, 2012

We look forward to seeing you all on Saturday for our quarterly Box Wars competition with CrossFit Old South. Events are scheduled to begin at 10:30 and if everything goes as planned (who am I kidding, right?) we should be starting the final event (the only one that counts for the “box” win) around 1:45. There will be multiple surprises throughout the day for everyone in the competition! If you’re not competing, come cheer on your team and help count reps! If there is no lightening, we will continue on with planned wod even in the rain so be prepared for it.

I believe this is the final heat schedule with a few additions and deletions. Please let me know ASAP if you see someone missing from this list or if you need to be taken off of it.

HEAT 1

HEAT 2

HEAT 3

HEAT 4

You’ll want to watch this video if you need help trimming your new jump rope!

Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 25′ burpee long jumps

1 round of: run/row 400 meters, banded shoulder stretch, reverse hypers

Strength

5 rounds: 1 snatch balance + 2 overhead squats – go every 90 seconds

Compare to January 9, 2013

WOD

5 rounds for time of:

Run 220m
7 Hang Snatches

-Rest 1:00 between rounds-

Post time to comments.