Month: January 2015

Month: January 2015

Category : Daily WOD

Strength:
Front Squat
5×3 @ 85%

–THEN–

For Time:
100 Double Unders
10 Deadlift (185/115)
80 Double Unders
8 Deadlift
60 Double Unders
6 Deadlift
40 Double Unders
4 Deadlift
20 Double Unders
2 Deadlift

 

1-30-15


Month: January 2015

Category : Daily WOD

Skill:
KB Clean and Jerk

–THEN–

18 min AMRAP
15 Step Up (24/20)
12 Shoulder 2 Overhead (115/75)
9 T2B

 

1-29-15


Month: January 2015

Category : Daily WOD

Skill:
Rope Climbs

–THEN–

10 min EMOM
– 1 Snatch + 1 Overhead Squat

–THEN–

1 mile Run

 

1-28-15


Month: January 2015

Category : Daily WOD

Skill:
Muscle Up Progressions

–THEN–

20 Pullup Buy In
1- 10
Power Cleans (95/65)
10 – 1
Burpees
20 Pullup Cash Out

 

1-27-15


Month: January 2015

Category : Daily WOD

Strength:
Back Squat
1×5 @ 80%
4×3 @ 80%

–THEN–

4 Rounds:
25 Wall Ball (20/14)
15 KB Swing (53/35)
200m Run

 

1-26-15


Month: January 2015

Category : Weekly Blog

Jabletes,

A week without football . . . what are we to do? Thankfully we have the Superbowl next weekend to look forward to! I’ve resorted to watching the X Games and Figure Skating in order to get my Sunday sports fix. Not bad. Not the same as grown men crashing into each other at full speed, fighting for a paltry piece of pigskin, but not bad.

In the upcoming weeks we’re going to be performing old CrossFit Open workouts. The reason is twofold. For one, the workouts are awesome. For another, it’s great preparation for the Open workouts that we’ll be doing a month from now. Think of it as a trial run, a building of mental fortitude. Typically the Open workouts are no different than a WOD we would do in the gym on any given day. The difference is the mindset. When the Open rolls around, you’ll want to do your best, especially those of you that sign up. That extra push, the extra rep with ten seconds left. That’s what I’m hoping you’ll feel on these workouts.

And for the big announcement! Jab CrossFit is introducing a Barbell Club starting Saturday the 7th (2/7). Can’t say how excited I am for this! As opposed to a regular class, a Barbell Club is a class where for the hour, we focus specifically on Olympic Lifting. There’s no cardio. This is the class where you can really dial in your lifts, get down to the nitty gritty, take the time to really practice.

But wait, there’s more!

The Barbell Club will run 7:30am – 8:30am Saturday mornings. From 8:30am to 9am, we’ll have our traditional Saturday WOD, where we have a long team workout. Best of both worlds.

Feel free to reach out with any questions! Look forward to seeing everybody this week.

Tyler

 


Month: January 2015

Category : Daily WOD

Strength:
Front Squat 4×5 @ 80%

–THEN–

Split Jerk Practice

–THEN–

5 min AMRAP
8 Hang Power Clean (95/65)
20 Double Unders

 

1-23-15


Month: January 2015

Category : Daily WOD

Strength:
20 minutes to work on Snatch

–THEN–

3 Rounds:
21 Box Jump (24/20)
15 Pullups
9 Push Jerk (95/65)

 

1-22-15

 


Month: January 2015

Category : Daily WOD

Strength:
Back Squat 2×7 @ 75%, 2×3 @ 75%

–THEN–

For Time:
30 Wall Ball (20/14)
200m Farmer Carry (53/35)
25 Wall Ball
200m Farmer Carry
20 Wall Ball
200m Farmer Carry

 

1-21-15


Month: January 2015

Category : Daily WOD

Strength:
Deadlifts 5×3 @ 75%, 5×2 @ 85%

–THEN–

3 Rounds:
20 T2B
20 Step Ups

 

1-20-15