Archive for January, 2017

2017 February 1 WOD

Posted: January 31, 2017 in Uncategorized
Speed Rope Demo and Double Under Clinic

We will have a couple of people visiting the gym today in every class showing their jump ropes and providing a double under clinic for all that are interested. You are free to join in the 15-20 minute demo/clinic or work on your own during this time.

Metcon

3 rounds of:
AMRAP 4
30/20 Calorie Row/Bike
30 25’ Shuttle Sprints
AMRAP Double Unders in remaining time
Rest 4 minutes between rounds.

2017 January 31 WOD

Posted: January 30, 2017 in Uncategorized

We will have a couple of people visiting the gym tomorrow (Wednesday 2/1) in every class showing their jump ropes and providing a double under clinic for all that are interested. You are free to join in the 15-20 minute demo/clinic or work on your own during this time.

Hero: “Marston”

hero-blake-marston
AMRAP 20
1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees

Post WOD

Run 1-2 loops

2017 January 30 WOD

Posted: January 29, 2017 in Uncategorized
Skill/Strength

15 minutes to complete Snatches
2×2 @ 60%
2×2 @ 65%
2×2 @ 70%

Metcon

AMRAP 15
30 Wall Balls (20/14)
20 Power Snatches (75/55)
5 Ring Muscle-ups

2017 January 28 WOD

Posted: January 27, 2017 in Uncategorized

Join us today for yoga at 8:00!

Metcon

In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees
*Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.
Compare to December 26, 2015

2017 January 27 WOD

Posted: January 26, 2017 in Uncategorized
Metcon – GO UNBROKEN

15-12-9-6 Toes to Bar
15 Wall Balls

Core Work

3 rounds, not for time:
25 GHD Sit-ups
1 minute Overhead Dumbbell Hold (50/35)

2017 January 26 WOD

Posted: January 25, 2017 in Uncategorized
Metcon

For time:
30 Hang Squat Cleans (135/95)
30 Handstand Push-ups
30 Thrusters (135/95)
30 Box Jump Overs (24/20)
30 Overhead Squats (135/95)
30 Chest to Bar Pull-ups

2017 January 25 WOD

Posted: January 24, 2017 in Uncategorized
Metcon

AMRAP 5
Power Snatch (115/80)
AMRAP 4
Row for Calories
AMRAP 2
Double Unders

Rest 10 minutes, then:

5 RFT
12 Burpees to a target
35 Double Unders

2017 January 24 WOD

Posted: January 23, 2017 in Uncategorized
Strength

20 minutes to complete Front Squats:
3 @ 75% of 1 rep max
1 @ 80
3 @ 75
1 @ 83
3 @ 75
1 @ 86

Hero: “JT”

21-15-9
Handstand Push-ups
Ring Dips
Push-ups
Compare to January 12, 2016

2017 January 23 WOD

Posted: January 22, 2017 in Uncategorized
Strength/Skills

20 minutes to work on Snatches
3 @ 65% of 1 rep max
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%

Metcon

7 RFT
9 Power Snatches (95/65)
15 Wall Balls (20/14)
21 Double Unders

Ragnar Trail Kentucky

Posted: January 21, 2017 in Uncategorized

CFJ is sending another team (or 2) to Kentucky for the Ragnar Trail event April 7-8.

https://www.runragnar.com/event-detail/trail/kentuckiana_ky
All of the details are at the link above.

Cost is about $150 until February 2nd when it goes up. We would like to get registered before the price increase. 

If you are interested, please comment or email crossfitjackson@gmail.com and let us know!