Archive for September, 2014

2014 September 30 WOD

Posted: September 30, 2014 in Uncategorized

The 5K for Amy’s husband is this Saturday. If you can go and run, please do. If you would just like to make a donation, please do that with one of our coaches. CrossFit Jackson will match 100% of all donations made up to $500. This donation money will be given directly to Amy and Dan to help in this very difficult time. We appreciate you all for being so supportive of our community.
https://runsignup.com/Race/TN/Jackson/ChampionsofHope5K2014

Metcon

10-9-8-7-6-5-4-3-2-1 Front Squat (155/105)
200m run after every round

2014 September 29 WOD

Posted: September 29, 2014 in Uncategorized
Metcon – Filthy 50’s

50 reps of the following for time:
Box Jumps (24/20)
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS (35/25)
Walking Lunge Steps
Knees To Elbows
Push Press (45/33)
Hip Extensions
Wall Balls (20/14)
Burpees
Double unders

Compare to May 12, 2014

“We are never defeated.
While we draw breath, we have the means to prevail.
With God’s grace, may great men find their strength this day.”

2014 September 27 WOD

Posted: September 27, 2014 in Uncategorized

CrossFit Vagabond’s “Jack Helton Murphy”

With a partner:
Run 1.25 miles**
50 Burpees
100 Push Press (95/65)
150 KB Swings (55/35)
200 Box Jumps
250 Air Squats
Run 1.25 miles

Partner’s must run the distances together, but the remainder of the work is done with only one partner working at a time.

Post scales, thoughts and times to comments.
Compare to May 9, 2013

**1.25 miles – take a right out of our lot, out to Ridgecrest for the neighborhood loop. When returning down Executive Dr., run past CFJ parking lot to the parking lot next door, turn around and return to CFJ.

2014 September 26 WOD

Posted: September 26, 2014 in Uncategorized
Strength

20 minutes to complete 8×2 Box Squats

Metcon

30-20-10 Squat Cleans (135/95)
15-10-5 Strict HSPU

Additional Strength – Time Permitting

1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

2014 September 25 WOD

Posted: September 25, 2014 in Uncategorized
Strength/Metcon

5-4-3-2-1
Deadlifts (335/235)
Bench Press (225/155)
Muscle ups

Endurance

2 rounds for time:
3x200m Run, rest twice as long as run
3x300m Row, rest twice as long as row

**We will be running on a continuous clock today. You may start on either portion of the workout, depending on your goals and priorities and complete as much of your 2nd choice as possible before time is up.

2014 September 24 WOD

Posted: September 24, 2014 in Uncategorized
Strength

10-8-6-4-2 Front Squats

Metcon

50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders

2014 September 23 WOD

Posted: September 23, 2014 in Uncategorized
Power Clean Ladder

Death by Power Clean (155/105)
– Everyone will start with (155/105 or scaled) and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to (135/95 or 85% of start weight) and start over.
– If you are unable to complete 12 rounds with 2nd weight, drop the weight to (115/85 or 75% of start weight) and start over.
– “Go for broke” on the first round/attempt.

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.

“The first to apologize is the bravest. The first to forgive is the strongest. The first to forget is the happiest.”

2014 September 22 WOD

Posted: September 22, 2014 in Uncategorized

20140920_085925-1
Congrats to our 1st time 5K racers!

Metcon

30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

Strength

5×5 Back Squats, across

Additional Work – Time Permitting

EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups

2014 September 20 WOD

Posted: September 20, 2014 in Uncategorized

No yoga and no 9:00 class today. Everyone is welcome at the 10:30 class. Come out to Dick’s and join your CFJ team for the Racing So They Can Ride 5K!

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to April 18, 2014

2014 September 19 WOD

Posted: September 19, 2014 in Uncategorized

Remember there will be no yoga and no 9:00 class tomorrow. We will be at Dick’s running a 5K. Please come run or cheer! Run starts at 8. Come earlier if you need to register.

Strength

EMOMx9: Clean & Jerk
3 rounds of:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 rep at 30# under PR

Metcon

100 Double unders
Followed by 21-15-9 of:
KBS (72/53)
Burpees
Followed by:
100 Double unders

Additional Strength – Time Permitting

5×2 Front Squat, across