Archive for August, 2012

2012 August 31 WOD

Posted: August 31, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk, 25′ walking lunges

1 round of: 10 squats, 10 ring rows, 10 KB swings, run 400 meters, chicken wing, banded shoulder stretch

Pre-WOD

10 minutes to find 5 rep max weighted ring dips

If you are unable to do ring dips, work standard dips, ring stability or parallete holds

WOD

10 minute AMRAP of:

7 snatch balances (95/65)

14 KB swings (55/35)

21 double unders

Post rounds completed to comments.

Post-WOD

30 partner trunk rotations with medicine ball

30 GHD sit-ups

30 partner trunk rotations with medicine ball opposite direction

No order, no time.

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2012 August 30 WOD

Posted: August 30, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk, 25′ walking lunges

1 round of: 10 BACK extensions, 10 ring rows, 10 KB swings, run 220 meters, chicken wing, banded shoulder stretch

Pre-WOD

Squat instruction

Mobility

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to January 30, 2012

Post-WOD

Run backwards to 220, forward to 400, backward back to the 220, forward back to the gym.

Announcements!

Posted: August 29, 2012 in Uncategorized

Happy Hump Day!

First, we have our next Fundamentals Course scheduled as a one day event on Sunday, September 9th. If you or someone you know is interested, please email us at crossfitjackson@gmail.com.

Second, we will be open for ONE CLASS ONLY on Labor Day, this coming Monday, September 3rd. We will meet at 9:00AM and everyone from every class is welcome at 9:00.

Enjoy the rest of your week!

 

2012 August 29 WOD

Posted: August 29, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk

1 round of: 10 squats, 10 ring rows, 10 KB swings, row 400 meters, chicken wing

Pre-WOD

EMOM for 7 minutes: 3 rep back squats @ 80-85% 1 rep max

WOD

4 rounds for total time:

Run 220m

12 push jerks (115/75)

15 box jumps (20″)

Rest 2 minutes between rounds.

Post total time to comments.

Post-WOD

Ring stability work (holds, L-sit holds, handstands, do it)

2012 August 28 WOD

Posted: August 28, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk

1 round of: 10 squats, 10 ring rows, 10 KB swings, run 220 meters, chicken wing

WOD

10 minute AMRAP of:

15 burpees

10 power cleans

Rx weights are based off of 1 rep max clean (any style):

1) 135/95# or below will use 95/65#

2) 155/105 or below will use 125/80#

3) 185/120 or below will use 155/105#

4) Everyone else will use 185/120#

-rest 2 minutes-

5 minute AMRAP of:

Toes to Bar

Post scores to comments.

Post-WOD

10-15 minute mobility

2012 August 27 WOD

Posted: August 27, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk

1 round of: 10 squats, 10 ring rows, 10 KB swings, run 220 meters, chicken wing

Pre-WOD

3-5 minute hip mobility

12 minutes to establish a 1 rep max hang squat snatch

Compare to August 20, 2012

WOD

“The Final WOD From the 2011 Mid-Atlantic Hopper Challenge (minus the Prowler)”

7 hang squat snatches (135/95)

25 pullups

20 back squats (135/95) (no rack, bar starts on floor)

25 pushups (hand release)

20 hang squat cleans (135/95)

25 knee to elbows

For time.

2012 August 25 WOD

Posted: August 25, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 50′ burpee long jumps, 25′ crab walk, 10 squats, 10 KB swings

1 round of: run 400 meters, banded shoulder stretch cycle, chicken wing

WOD

Veterans Day 2011 “WOD for Warriors”

11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams 
1- Burpees
2- Tuck Jumps
3- HSPU – buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman’s carry

A two person team will have one member working at all times.  #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth.  Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc.  The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

Post scales and time to comments.

Compare to November 11, 2011

2012 August 24 WOD

Posted: August 24, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 push-ups, 10 walking lunge steps

1 round of: row 400 meters, hip stretches

WOD

4 rounds for time:

Run 400 meters

50 Squats

Post time to comments.

Compare to April 30, 2012

That’s all. On purpose.

2012 August 23 WOD

Posted: August 23, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 push-ups, 10 walking lunge steps

1 round of: banded shoulder stretch cycle, chicken wing

WOD

“Lynne”

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds. This workout is for reps, not time. You may rest a short time between ROUNDS, but not between exercises. Go straight from bench to pull-up, complete both before you rest.

Compare to June 28, 2012

Time cap of 30 minutes.

Post-WOD

2 minutes max reps med ball sit-ups

 

2012 August 22 WOD

Posted: August 22, 2012 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ leap frog, 10 squats, 10 push-ups, 10 walking lunge steps

1 round of: row 400 meters, banded shoulder stretch cycle, chicken wing, hip stretches

Pre-WOD

EMOM for 10 minutes 3 box squats @ 75% 1 rep max

Most recent 1 rep max back squat July 24, 2012

WOD

4 rounds of:

run 400m

15 over the barrier jumps 20/15ísh inches

10 toes to bar

rest 2 minutes

Post total time to comments.