For Load:
2 Position Clean (Power or Squat)
As Many Reps as Possible in 6 mins
15 Wallballs, 20/14
15 Pull ups
11-12-13
11-11-13
JAC Hero WOD
Run 1.5 miles
2 mins Max Effort Sit ups
2 mins Max Effort Push ups
MAX EFFORT PULL UPS (without letting go of the bar)
2 mins Max Effort Sit ups
2 mins Max Effort Push ups
Run 1.5 miles
The JAC Hero WOD is an event to help spread the word and help raise money for the non-profit organization, Johnny America Clothing, which gives Veterans scholarships to join affiliates in their area. You can go to http://startsomegood.com/HeroWOD, to learn more.
11-9-13
TEAM WOD
Teams of 3 (one working, two resting)*
9x150m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x150m Run
*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.
11-8-13
Complete 5 rounds for time:
6 Cleans, 185/125
12 Pull ups
24 Double Unders
Cool Down/Skill
Hollow Positioning/Hollow Rocks
11-6-13
Shoulder Press, 5-5-5-5-5
Work up to a heavy set of 5 and perform that weight across.
Complete for time:
1K Row
Immediately followed by 21-15-9 of:
KBS, 70/53 (Russian)
Burpees
CrossFit Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/100
12 Push-ups (hand-release)
15 Box jumps, 24/20
Cool Down / Skill work
Practice One-Legged Squats
11-4-13
Work up to a 3RM
Back Squat
Complete for time
30 Overhead Squats, 115/75
30 Toes to bar
20 Power Snatch, 115/75
20 Toes to bar
10 Squat Snatch, 115/75
10 Toes to bar
Scale appropriately: If Power Snatch or Squat Snatch is beyond your ability, perform OHS on all reps. If Toes to bar are beyond your capability, perform AbMat sit ups.
11-2-13
NO MORNING CLASSES TODAY.
As many of you know, today we are hosting our first weightlifting meet along with Bruce Barbell. The meet is designed to strengthen the relationships between athletes in the sport of Weightlifting and CrossFit. Competitors will be judged by their best of 3 attempts of the Snatch and Clean & Jerk.
Please come out to the box and support your fellow CrossFitters. We will run heats of the WOD “Grace” after each lifting session and all CrossFitters are welcome to participate. There is a $5 entry fee to do “Grace,” and all proceeds will go to the Barbells For Boobs Fundraiser.
The schedule will run as follows:
Session 1
0800: Weigh-in (Women) – 48, 53, 58, 63, 69, 75+
1000: Lift (Women) – 48, 53, 58, 63, 69, 75+
1200: WOD – Grace
Session 2
1000: Weigh-in (Men) – 56, 62, 69, 77, 85
1200: Lift (Men) – 56, 62, 69, 77, 85
1400: WOD – Grace
Session 3
1200: Weigh-in (Men) – 94, 105, 105+
1400: Lift (Men) – 94, 105, 105+
1600: WOD – Grace
Spectators are welcome to attend at no charge. Awards will be presented immediately following the last “Grace” WOD at 1600.
