Archive for June, 2013

2013 June 29 WOD

Posted: June 29, 2013 in Uncategorized
 WOD – Hero “Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare to January 1, 2013

 

2013 June 28 WOD

Posted: June 28, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings

1 round of: jump rope 2:00, banded shoulder stretch, reverse hypers

Strength

7×2 Hang Squat Cleans + 1 Split Jerk – Go every 90 seconds

Similar to April 12, 2013

WOD

5 rounds for total reps:

1:30 AMRAP

10 Over the Box Jumps
10 KBS
5 Over the Box Jumps
5 Thrusters

*Rest 1:00 after each round

“Circumstances can be difficult, they can also be outlived.” #pearl

2013 June 27 WOD

Posted: June 27, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunges, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB swings

1 round of: run 400 meters, banded shoulder stretch

WOD – Nicole

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

Run 400 meters

Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to October 10, 2012

***If you have several good kipping pull-ups, go for max reps in 1 grip, no regrip. If you come off the bar, you run. If you have a few kipping pull-ups but can’t string together very many, allow one regrip in your pull-up set before you take off on your next run.  If you are scaling pull-ups, go for around 20 per round with the least number of regrips possible between runs.***

Post WOD

 House of pain

“Records are worth recording…because they serve as benchmarks of excellence achieved under the pressure of competition.”

2013 June 26 WOD

Posted: June 26, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings

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

Strength

15 minutes to practice or establish 1 rep max Push Jerk

Similar to May 3, 2013

WOD

3xME UB Ring dips – rest 30 sec between rounds, then move to
3×20 UB KB Snatches (each arm) – rest 30 sec between rounds, then move to
3×5 – Shoulder press in split stance – rest 30 sec between rounds, then move to
3×5 Clean hi-pulls – rest 30 sec between rounds

“Those at the top of the mountain didn’t fall there.”

2013 June 25 WOD

Posted: June 25, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings

1 round of: jump rope 2:00, banded shoulder stretch, reverse hypers

Strength

5×5 Back Squats @ 75% 1 rep max – go every 2 minutes

WOD

1 minute AMRAP of Jerks

-then (no break)-

100 Burpees for time. *Perform 2 Power Cleans EMOM beginning after the first minute

Notes: There is a 12 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks

Post total number of jerks and burpee time to comments.

“The strength of the team is each individual member. The strength of each member is the team.”

2013 June 24 WOD

Posted: June 24, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ bear crawl, 25′ over/under, 25′ crab walk, 10 KB Swings

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

Strength

7×2 Hi-Hang Cleans (knee extension only) – heaviest possible, go every 60 seconds

WOD

4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS (115/75)

*Rest 90 seconds after each round (including the final round)

-THEN-

400m Run for time (absolutely all out effort).

“Quality is never an accident. It is always the result of intelligent effort.”

Announcements!

Posted: June 23, 2013 in Uncategorized

1. Allen Ervin will be hosting a sprint clinic Sunday, July 7th 2:00-4:00. Sign up at the gym or email us if you want to be a part of this clinic. IF YOU CAN’T MAKE IT ON SUNDAY BUT ARE INTERESTED IN THE CLINIC, PLEASE LET US KNOW. We could possibly do one on Saturday and Sunday.

2. Olympian Kendrick Farris will be at CrossFit Jackson for a weightlifting seminar on Saturday, August 17th. Sign up at the gym or email us if you are interested in the course.

3. We are CLOSED JULY 4th for all classes. Our intermediate and teens classes that regularly meet on Thursday will have class on Wednesday. Intermediate will meet Wednesday at 9:30 and Teens will meet Wednesday at 10:30.

4. Due to lack of participation our Tuesday/Thursday yoga will be canceled in July. This is the last week of Tuesday/Thursday yoga. We will continue Saturday yoga for $5 for July. If there’s no increased interest, we will cancel all regular classes after July and only schedule and announce occassional classes.

5. For the month of July there will be no CrossFit Kids class. There will be class this week, Monday and Wednesday at 4:00. The teens and intermediate class will still meet as scheduled.

Please feel free to email us at crossfitjackson@gmail.com if you have any questions!

2013 June 22 WOD

Posted: June 22, 2013 in Uncategorized
 WOD – Hero “Sean”

hero_sean_400

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

2013 June 21 WOD

Posted: June 21, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 ring rows, 10 overhead squats

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

 WOD

Run 400m
40 HR Pushups
30 Single Arm KB OH Walking Lunges (15l/15r)
20 Power Cleans
30 HR Pushups
20 Single Arm KB OH Walking Lunges (15l/15r)
10 Power Cleans
Run 400m

“After a long day at work you just want to sit on the couch. Then you remember #WeAreWarriors, we are RELENTLESS, and we TRAIN HARD.”

2013 June 20 WOD

Posted: June 20, 2013 in Uncategorized
Individual Warm-up

2 rounds of: 10 shoulder passes, 25′ walking lunge/Samson stretch, 25′ inch worm, 10 squats

1 round of: run/row 400, piriformis stretch, 10 hip extension

 WOD

Four rounds for time:

Run 400 meters

Rest 2 minutes

Post times to comments.

Compare to April 9, 2013

“Nothing will ever be attempted if all possible objections must first be overcome.”