Archive for December, 2014

2014 December 31 WOD

Posted: December 31, 2014 in Uncategorized

We will run classes today at 5A, 6A, 5P, 6P – come see us!

Metcon

6 RFT:
8 Toes to Bar
8 Jerks (155/105)
8 Burpees
8 unbroken Deadlifts (275/185)
***Goal of WOD is ~12 minutes of work. Be honest with yourself when scaling to meet the intention of the workout.***

Nutrition Challenge Details are ready and it’s going to be a super fun experience! We will have a short Q&A on Saturday after each class, so around 10 and then again around 11:30 to go over the details and the Excel spreadsheet we will use to track your data. Not required to join the challenge. You will have to email jennie@crossfitjackson.com to enter the challenge and receive the spreadsheet.

Advertisements

2014 December 30 WOD

Posted: December 30, 2014 in Uncategorized

Tomorrow we will run classes at 5A, 6A, 5P, 6P – come see us!
One WOD Thursday at 1:00

Strength/Skill-Clean & Jerk

15 minutes to work on:
A. work up to a single at 95% 1 rep max (should not exceed 5 reps)
B. 2×2 at 85% 1 rep max

Metcon

3 person teams
AMRAP 25:
3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.

2014 December 29 WOD

Posted: December 29, 2014 in Uncategorized

We will be on regular schedule this week except for the following adjustments for the New Year holiday:
Wednesday, December 31 – Classes at 5A, 6A, 5P, 6P
Thursday, January 1 – One WOD at 1:00

Metcon

21 Power Snatch (95/65)
21 Burpees
21 Pull-Ups
15 OHS (95/65)
15 Burpees
15 Pull-Ups
9 Squat Snatch (95/65)
9 Burpees
9 Pull-Ups

**NOTE: This is a “Back-Off” week, so don’t do a bunch of extra stuff – the lower volume is by design.

2014 December 27 WOD

Posted: December 27, 2014 in Uncategorized
Metcon

Tabata Mash-up
With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:
1. Wall Balls (20/14)
2. Toes to Bar
3. Row/Bike, for cals
4. Power Clean (135/95)

Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.

2014 December 26 WOD

Posted: December 26, 2014 in Uncategorized

We are back on a normal schedule today…come see us!

Metcon

21-15-9
DeadLifts (275/185)
Box Jumps (30/24)

Technique/Strength

6×2 Pausing “Rock Bottom” Front Squats (95/65) – hold each rep for :30 seconds

Holiday challenge!

Posted: December 24, 2014 in Uncategorized

Merry Christmas from our family to yours! We love and appreciate you all and hope you enjoy your 2 days off!

For those of you that can’t get enough and are looking for something to do while we’re closed…

2 days of:
EHOH 12*
5 push-ups
10 squats
15 jumping jacks

*every hour on the hour for 12 hours today and 12 hours tomorrow, complete 1 round of the work listed.

Good luck and MERRY CHRISTMAS!

2014 December 23 WOD

Posted: December 23, 2014 in Uncategorized

We will be closed for the next 2 days for the Christmas holiday. We will be on a regular schedule Friday!

Metcon

100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

Strength/Skills

EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)

2014 December 22 WOD

Posted: December 22, 2014 in Uncategorized
Metcon – “The Good Life”

3 RFT:
500m Row
12 Burpees
21 Box Jumps (24/20)
Compare to July 25, 2014

Strength

3×5 Back Squat

“12 Days of Christmas”

Posted: December 20, 2014 in Uncategorized
 We will have yoga today at 8:00. Free for everyone.

christmas invite

We will have our normal WOD times, 9:00 and 10:30. Come ready to WOD to a 12 Days of Christmas themed WOD.

Our CFJ Anniversary and Christmas party will follow the 10:30 WOD. Please bring food to share. We will be exchanging gifts Dirty Santa style, so bring a ~$10 gift if you want to get in on the gift stealing giving!

WOD

“12 Days of Christmas”

1 Rope Climb
2 Handstand push-up
3 24″ Box Jumps
4 Pull-ups
5 Burpees
6 Toes to Bar
7 Wallballs (20#/15#)
8 KB Swings (55#/35#)
9 Overhead Lunges (per side, 45#/35# Plate)
10 Front Squats (95#/65#)
11 Hang Power Cleans (95#/65#)
12 Power Snatches (95#/65#)

Compare to December 21, 2013

Perform just like the song:
1
2-1
3-2-1
4-3-2-1 and so on.

Always start with the new movement and work your way back down.

In case you are wondering, the reps total are as follows:

rope climb = 12
handstand push-up = 24
box jump = 30
pull-up = 36
burpee  = 40
toes to bar = 42
wall ball = 42
kb swing = 40
overhead walking lunge = 36
front squat = 30
hang power clean  = 22
power snatch = 12

2014 December 19 WOD

Posted: December 19, 2014 in Uncategorized
Christmas party tomorrow after the 10:30 WOD! Bring a dish and a gift…it will be fun!
Metcon

AMRAP 10:
15 Wall Ball (20/14)
12 Box Jump (24/20)
9 C2B Pullups

Technique

EMOMx6:
3-position Snatch at 65-70-75-75-70-65%
position 1 – Pockets
position 2 – Above the knee
position 3 – Below the knee
Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)