Archive for August, 2016

2016 August 31 WOD

Posted: August 31, 2016 in Uncategorized
Metcon

2 RFT
20 Thrusters (95/65)
20 Pull-ups
20 Wall Balls
20 Calories (Row or Bike or Run 220 meters)

Strength

3×10 Bench Press

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2016 August 30 WOD

Posted: August 30, 2016 in Uncategorized
Metcon

3 RFT
60 Double Unders
30 Calories (Bike or Row or Run 400 meters)
15 Deadlifts (245/165)

Tabata Tuesday

Ball Slams
Hollow Holds
Supermen
Popcorn
Flutter Kicks

2016 August 29 WOD

Posted: August 27, 2016 in Uncategorized

Squats
15 minutes to complete
3×8 Back Squats

Metcon
30 Power Cleans (225/155)
30 Burpees over Barbell
30 Calories (Bike or Rower)

We, in partnership with the TBI and several other CrossFit gyms across the state, will be completing a fundraiser WOD today in memory of SA Frazier. He was killed in the line of duty on August 9th here in Jackson. 

There will be a $20 suggested donation today and all members are encouraged to attend if possible and bring your friends. The workout will be scalable for anyone to complete. We would just like to work hard in the memory of a man that made the ultimate sacrifice trying to make our hometown a better, safer place. All money raised will go directly to his family. 

4 RFT
40 Squats
30 Hand Release Push-Ups
20 Burpees
Run 400 meters

2016 August 26 WOD

Posted: August 26, 2016 in Uncategorized

WE WILL HAVE AN 8:30 CLASS TODAY!

Yoga with Lynsey tomorrow at 8!

Strength

15 minutes to complete
3×8 Back Squats

Metcon

Against a 4-minute running clock:
400 meter Run
20 Box Jump Overs
Double Unders x Max Reps
Rest 3 minutes and complete three sets.

2016 August 25 WOD

Posted: August 25, 2016 in Uncategorized
Metcon-“The Chief”

5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds.
Compare to August 25, 2014

Metcon

Rope Climbs or Rest

2016 August 24 WOD

Posted: August 24, 2016 in Uncategorized
Metcon

30 Toes to Bar
30 Calories (400m Run)
15 Snatches (115/80)
60 Calories (800m Run)
15 Snatches
30 Calories (400m Run)
30 Toes to Bar

ROMWOD

2016 August 23 WOD

Posted: August 23, 2016 in Uncategorized
Test

30 minutes to find
1 rep max Snatch (any style)
Compare to December 17, 2015 or February 1, 2016

and
1 rep max Clean and Jerk
Compare to July 15, 2016 or January 7, 2016

Tabata Tuesday

4 rounds each before rotating:
Push-ups
Goblet Squats
Double Unders
Push-ups
Goblet Squats

2016 August 22 WOD

Posted: August 22, 2016 in Uncategorized
Strength

20 minutes to complete Deadlifts:
Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 5 reps @ 80-85%
Set 5 – 3 reps @ 85-90%
Set 6 – 1 rep @ 90+%

Metcon

4 RFT
500 meter Row (0.5 Bike or 400 Run)
400 meter Run
30 GHD Sit-ups (sub regular sit-ups or V-ups)

2016 August 20 WOD

Posted: August 20, 2016 in Uncategorized

There is no ROMWOD or yoga today.

Hero: “Maupin”

4 RFT
Run 800 meters
49 Push-ups
49 Sit-ups
49 Squats

HERO-MattMaupin
Matt was murdered while being held as a prisoner of war. Please take time to watch this video about the day his convoy was attacked and he was captured. https://www.facebook.com/BareHandsCrossFit/videos/869051496538468/

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004 when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.