CrossFit Jackson

.com Rest Day

Next group park workout will be Tuesday at 6:00 at Malesus park.

Group Park WOD

At Fred Young park...

5 rounds for time of

400 meter trail run

21 box jumps

15 squats

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Compare to July 19, 2009

Weighted pull-ups 1-1-1-1-1-1-1 reps

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Compare to Oct. 6, 2008

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

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

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Compare to Jan. 14, 2009

.com Rest Day

Engage in some active rest, stretch, do some skill work (double unders, handstand push-ups, whatever you're not "good" at).

Make-up a missed workout if it's not your rest day.

Next group park WOD is Sunday at 6:00 at Fred Young. Contact Jennie or Jayson using the links to the left if you have any questions.

Hero WOD: Nate

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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Compare to July 8, 2009

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

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Compare to July 16 or June 25, 2009

Take your pick...

"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.

Compare to July 27. 2009

.com Rest Day & Group Park WOD

Teams of 4, 2 rounds

2 people flipping tires 100 feet while 1 person rows and 1 person does burpees. After 100 ft, the rower and burpeeer swap places and the tire flippers turn around and come back. Wh.en the flippers return, they row and burpee while the other 2 flip the tire.

About a 10 minute workout. Great turnout! Super fun!

Next park WOD is Tuesday at 6:00.