CrossFit Jackson

Rest Day or Skill Work

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Park WOD with the Get Built Chattanooga CrossFit crew.

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

3 rounds for time of:
Run 800 meters
1.5 pood (55#) Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Basic Kettlebell Swing, Part I, Jefff Martone...[wmv][mov]
Basic Kettlebell Swing, Part II, Jeff Martone...[wmv][mov]
Basic Kettlebell Swing, Part III, Jeff Martone...[wmv][mov]

Rest Day or Skill Work

"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.

Add your points and post them to comments.

Fight Gone Bad Demo & Explanation...[wmv][mov]

compare to: 29 Mar 08

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments

Snatch Instruction, Coach Burgener...[wmv][mov]

(or)

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Tabata Something Else, Rob Miller...[wmv][mov]

Run 5 K

Post time to comments.

Rest Day or Skill Work

For time:
50 Muscle-ups

Post time to comments.