CrossFit Jackson

FRAN

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

In-n-Out Fran, CF Los Altos...[wmv][mov]

DEJA VU

"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.

No rower? You can sub situps or burpees Enjoy !

WOD demo - video [wmv] [mov]

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.

No rower? You can sub situps or burpees Enjoy !

WOD demo - video [wmv] [mov]

HEAVY DAY

Split Jerk 1-1-1-1-1-1-1 reps

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Burgener Warm-up...[wmv] [mov]
Split Jerk Intro, Mike Burgener...[wmv][mov]

What is a "ghetto-bell"???    It's the 55lb answer!

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Helen: Sub-7:00 (OPT)...[wmv][mov]

PULL-UPS and MUSCLE-UPS!!

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Check out the new multi-media page, a permanent link will be appearing soon... http://web.mac.com/ashleywheat/ash

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

HAPPY EASTER!!

Clean and Jerk 1-1-1-1-1-1-1 reps

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For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Developing the "L-Pull-up" Part 1, CrossFit Journal Preview - video [wmv] [mov]

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

"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.

No rower? You can sub situps or burpees Enjoy !

Add your points and post them to comments.

WOD demo - video [wmv] [mov]