CrossFit Jackson

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

The park workout, participants, and results will be posted to comments.

Rest Day or Skill Work

Run 5k or 10 K

Post choice and time to comments.

Park WOD on Saturday

We are having a free park WOD at Malesus Park on Saturday at 9am.

Everyone is invited and bring a friend.

If you are interested post to comments so that we can get a count and can plan accordingly.

"CrossFit Total"

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

Post total to comments

or

“Kelly”

 

5 rounds for time

Run 400m

30 Box Jumps (24”)

30 Wall ball (20#)

 

Post time to comments

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 24 Apr 08

We are planning a free park workout at Malesus Park on Saturday. Show time will be at 9am. Everyone is welcome and bring a friend. If you think your coming post to comments so we know how much equipment to bring. More details to follow.

Rest day or Skill Work

CrossFit Games (day 2)

155 pound (100 for women) Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

2008 CrossFit Games

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

HAPPY 4th 0F JULY!!

Rest Day or Skill Work on the best holiday there is!