2018 January 24 WOD

Posted: January 23, 2018 in Uncategorized

Don’t forget to sign up on the office door for Friday Night Lights! Please sign up by Thursday night! If you’re unsure what it is, read the post from a few days ago or ask somebody! It is SOOO fun!

Strength/Warm-up

12 minutes to build to a heavy set of 3 Deadlifts
Compare to January 12, 2018

Metcon – Hero: “Marston”

AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees
Compare to January 31, 2017

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2018 January 23 WOD

Posted: January 22, 2018 in Uncategorized
Metcon

5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
Max 25’ Shuttles Sprints
-rest 4 minutes between rounds-

Skillz

Handstand Push-ups
*If you’re proficient at HSPU, complete 5 rounds of 1:00 Row (moderate), :30 max HSPU

2018 January 22 WOD

Posted: January 21, 2018 in Uncategorized
Warm-up

AMRAP 8
10 Hang Squat Snatches (75/55)
30 Double Unders

Metcon

On the 4:00 x 5 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (50/35)
7 Burpee Box Jump Overs (24/20)

2018 January 20 WOD

Posted: January 19, 2018 in Uncategorized
Metcon

Teams of 3:
100 Calorie Row, 100 Deadlifts (135/95)
80 Cal Row, 80 Hang Power Cleans (135/95)
60 Calorie Row, 60 Front Squats (135/95)
40 Calorie Row, 40 Push Jerks (135/95)
20 Calorie Row, 20 Clusters (135/95)

Supplemental Open Skillz

EMOMx10
7 OHS + 7 T2B

2018 January 19 WOD

Posted: January 18, 2018 in Uncategorized
Strength

15 minutes to complete
3×3 Pause Front Squats

Metcon

Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
70 Bench Press (135/95)
70/50 Calorie Bike (56 for 1 guy, 2 girls and 63 for 2 guys, 1 girl)

2018 January 18 WOD

Posted: January 17, 2018 in Uncategorized

Reminder that we have a nutrition class tonight (Thursday 1/18) at 6PM and this Saturday at 1PM. Free for members and only $10 for guests.

Metcon

For Time:
100 Double Unders
50 Abmat Sit-ups
25 Med-ball Squat Cleans (30/20)
80 Double Unders
40 Abmat Sit-ups
20 Med-ball Squat Cleans (30/20)
60 Double Unders
30 Abmat Sit-ups
15 Med-ball Squat Cleans (30/20)
40 Double Unders
20 Abmat Sit-ups
10 Med-ball Squat Cleans (30/20)
20 Double Unders
10 Abmat Sit-ups
5 Med-ball Squat Cleans (30/20)

Extra

Handstand Push-ups Skillz

The 2018 CrossFit Open is quickly approaching. It is the first step in a worldwide competition that ends at the annual Reebok CrossFit Games and being crowned the “Fittest on Earth.”

Each week for 5 consecutive weeks beginning Thursday, February 22nd, CrossFit HQ will release a workout. As we have done in years past, we will watch the announcement live at the gym at 7PM. Everyone is welcome!

We are looking forward to our 3rd annual FRIDAY NIGHT LIGHTS and hopefully providing even more fun and excitement this year! Sign up on the wall next to the office door beginning 1/17/18 to join a team for Friday Night Lights. All ages and abilities welcome and encouraged to sign up!

We’ll be hosting the Open workout each Friday night through the season as an electric, fun and energetic environment to be at your best. Each Friday the entire afternoon and evening class schedule will be blocked off for completing the Open WOD, judging, spectating, cheering and having a really good time.

Please make every attempt to be a part of Friday Night Lights!

Friday, February 23rd, March 2nd, 9th, 16th and 23rd.

**We want to emphasize that these events will differ from taking a regular class. The gym will open up at 4pm on Fridays and the first heat will start at 430pm. We’ll start with a movement standards demonstration and keep going with heats approximately every 30 minutes until everyone gets their chance! So there won’t be scheduled classes with coaches but you can come be a part of the competition and complete the WOD. Afterwards we’ll likely be doing a restaurant take over or hanging out enjoying some beverages! This is about having fun and making friends and pushing each other to do our best. Please make plans to be at the gym for longer than just your heat. Everyone that WODs could also be asked to judge another heat. There will not be enough coaches to judge everyone…we’ll need your help!

Heat sign up will be on the board when we open on Friday afternoon. Just come in and sign in one of the open slots and be prepared to go at the scheduled time. If you cannot make Friday nights and still wish to participate in the Open, we will have an opportunity on Sundays as well. Check the website weekly for judging availability beyond Friday nights.

Registration is not required to complete the WOD or take part in FNL, all members of CFJ are welcome to jump in an open heat each week; however, we encourage everyone to sign up, do the WOD, submit a score and see how you compare worldwide! We want everyone to feel the thrill of pushing themselves to the limit in competition. There is even a masters and scaled workout released each week!

Register for the CrossFit Open at The CrossFit Games website. Individual registration is $20 and then you can join the CrossFit Jackson affiliate and the CrossFit Jackson team!

We hope this Open season brings you great fulfillment for all the hard work you’ve put in this last year! It’s fun, just do it!

2018 January 17 WOD

Posted: January 16, 2018 in Uncategorized
Skill/Strength

18 minutes to complete
6×3 Power Snatch

Metcon

AMRAP 3:
12/9 Calorie Bike
12 Power Snatches (95/65)
-Rest 3:00-
AMRAP 3:
12/9 Calorie Bike
8 Power Snatches (115/80)
-Rest 3:00-
AMRAP 3:
12/9 Calorie Bike
4 Power Snatches (135/95)

2018 January 16 WOD

Posted: January 15, 2018 in Uncategorized
Metcon

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Extra

In time remaining, complete
5×3 Pause Back Squats (3 sec)

2018 January 15 WOD

Posted: January 14, 2018 in Uncategorized

We will be on regular schedule today! Stay tuned for updates late in the day regarding the 2nd round of snow and its impact on Tuesday’s early classes.

Metcon

AMRAP 10:
Row for Meters
On the 1:00… 1 Box Jump Over (24/20)
On the 2:00… 2 Box Jump Overs (24/20)
On the 3:00… 3 Box Jump Overs (24/20)
On the 4:00… 4 Box Jump Overs (24/20)
On the 5:00… 5 Box Jump Overs (24/20)
On the 6:00… 6 Box Jump Overs (24/20)
On the 7:00… 7 Box Jump Overs (24/20)
On the 8:00… 8 Box Jump Overs (24/20)
On the 9:00… 9 Box Jump Overs (24/20)
Rowing for 10 minutes with BJO’s EMOM. Start on Row at 0:00.

Extra

The Open starts in 5 weeks! It’s our annual test of fitness and how much we have progressed from the previous year. Spend the extra time today working on your weaknesses. Talk to your coach. Talk to a friend that’s already good at what you want to be good at. You will NOT make a ton of progress on strength in 5 weeks and you won’t make a ton of progress on a lot of movements, but if you pick one or two that you KNOW will come up in the Open and work on them, you could see a difference in 5 weeks.