CrossFit Jackson

Rest Day or Skill Work

check out... www.crossfitgames.com

I gotta get a rower!

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

A sub for rowing is posted in comments...it will look very familiar.

Who pissed coach off ?!?!

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

Sumo Dead Lift High Pull...[wmv]
Handstand Push-up Variations...[wmv]

3-2-1- Go!!!

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Clean & Jerk...[wmv] [mov] [wmv 2]

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Michael...[wmv] [mov]
Compare to: 18 Apr 08

Cindy and Mary

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Mary at 7K ft (Rob Miller)...[wmv][mov]

Deadlift

1-1-1-1-1-1-1

Post loads to comments.

compare to:  April 10, 2008

Deadlift Setup, Mark Rippetoe ...[wmv][mov]

30 Muscle-ups

for time

Post time to comments.

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

compare to:  March 24, 2008

Muscle-up/False Grip Demo...[wmv]    Muscle-up...[slide show]

Overhead Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

"Fran"

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

Post time to comments.

Compare to:  March 31, 2008
Fran (Greg and Annie)...[wmv]