CrossFit Jackson

Rest Day or Skill Work

HA HA HA!!!

Run 15k (9.3mi)

or as close as you can get to that distance.

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"Helen"

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

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"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Rest Day or Skill Work

"Michael"

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

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In honor of "Jeremy"

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

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Victims of Fran

 

"Fran"

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

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compare to: 10 May 08

Firefighter Fran (CrossFit Norcal) ...[wmv][mov]
(video courtesy of www.crossfit.com)

Shea showing off some CrossFit while on vacation!

Rest Day or Skill Work