WODs 2.19.18 - 2.23.18 - New T-shirt order goes in this Friday

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. - Teddy Roosevelt

The first workout of the 2018 Crossfit Open is announced this Thursday. It will be an awesome season for the testing of the will and comradery amongst each other. I encourage everyone to participate. To register go to www.crossfit.com select games and follow the instructions. 

Don't miss out on the new J19 Fitness BE STRONG T-shirt. Click here to select yours. The order will be placed this week. 

Monday

Warm Up

Light jog - 200 Meters, Coach Stretch

3 Rounds

8 Bar Kipping Knee tucks

5 Deadlift increasing weight each round

For time:

800-meter run
25 toes-to-bars
25 deadlifts

Men: 225 lb.
Women: 155 lb.

Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option
3 rounds for time of:
800-meter run
15 toes-to-bars
15 deadlifts

Men: 185 lb.
Women: 125 lb.

Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts

Men: 95 lb.
Women: 65 lb.

Tuesday

Warm Up

Light jog - 200 Meters, Coach Stretch

3 Rounds

8 Bar Kipping Knee tucks

5 Deadlift increasing weight each round

1. Overhead Squat
Build to a Moderate Set of 3

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Intermediate

1. Overhead Squat
Build to a Moderate Set of 3

2. Conditioning
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (55/35)

rest 3 minutes

18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (75/45)

rest 3 minutes

15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (95/55)

rest 3 minutes

12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (115/65)

Beginner

1. Overhead Squat
Practice OHS with pvc. If there are mobility issues work on them. If the squat is mature build to moderate set of 3. 

2. Conditioning
AMRAP 3
15/10 Calorie Row
15 Burpees
Max Overhead Squats - PVC or light load

rest 3 minutes

12/9 Calorie Row
12 Burpees
Max Overhead Squats - PVC or light load

rest 3 minutes

11/8 Calorie Row
9 Burpees
Max Overhead Squats PVC or light load

rest 3 minutes

10/7 Calorie Row
6 Burpees
Max Overhead Squats PVC or light load

Wednesday

Warm Up

3 Rounds

Bike 10 Cals

10 Hang Power Cleans with bar

5 Strict Pull Ups

15 Double Unders or 30 singles

1. Conditioning
AMRAP 15:
15 Hang Power Cleans (135/95)
30 Calorie Bike
15 Chest to Bar Pull-Ups
60 Double Unders

Intermediate

1. Conditioning
AMRAP 15:
15 Hang Power Cleans (115/75)
30 Calorie Bike
15 Pull-Ups
60 Double Unders

Beginner

1. Conditioning
AMRAP 12:
15 Hang Power Cleans (65/35)
20 Calorie Bike
15 Ring Rows
100 Single Unders

Thursday

Line Drills. 

Banded Stretches. Ankles , Hips

1. Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%

2. Gymnastic Conditioning
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.

Romwod

Friday - Open workout.  Modifications will be created as needed.

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WODs 2.12.18 - 2.16.18 - Sign up for your new J19 Fitness T-shirt.

Mental toughness is spartanism with qualities of sacrifice, self-denial, dedication. It is fearlessness, and it is love.  -Vince Lombardi

Get the very first release of the new J19 Fitness T-shirt.

The location with the highest T-shirt sales get 2 brand new Assault Bikes. Click Here To Get Yours!

Monday

2 rounds for time of:
Run 1 mile
100 sit-ups

Scaling
Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups

Tuesday

1. Clean and Jerk
Build to a Heavy Single

2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)

Intermediate

1. Clean and Jerk
Build to a Heavy Single

2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (95/65)

Beginner

1. Clean and Jerk
Practice movement with light controllable weight.

2. Conditioning
AMRAP 10:
30 Lateral Barbell Burpees
100 Single Unders
30 Squat Clean Thrusters (75/45)

Wednesday

21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box jumps

Men: 115 lb., 24-in. box
Women: 75 lb., 20-in. box

Scaling
This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Intermediate Option
21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box jumps

Men: 95 lb., 20-in. box
Women: 65 lb., 16-in. box

Beginner Option
21-15-9 reps for time of:
Snatches - Do not drop barbell from OH
Box step-ups

Men: 65 lb., 16-in. box
Women: 45 lb., 12-in. box

Thursday

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats - If you can clean the weight from the floor and get in the back rack do it.

Scaling
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-body-weight back squats

Beginner Option
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Friday

1. Conditioning
3 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (53/35)
AMRAP 1: Pull-ups
Rest 2:00

Intermediate

1. Conditioning
3 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (44/26)
AMRAP 1: Pull-ups , Jumping Pull Ups, Ring Rows
Rest 2:00

Beginner

1. Conditioning
2 Rounds:
AMRAP 3: Calorie Bike, Row, Ski
AMRAP 2: KB Swings (35/18)
AMRAP 1: Ring Rows
Rest 2:00

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WODs 2.5.18 - 2.9.18 - New Intro Starts This Week

My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging - Hank Aaron

Our intro classes are designed so people can jump in at anytime. They do not have to wait until the next one starts. If you know people that are ready to make a leap tell them we are ready. The intro classes are the same at all three locations and are available to everyone.

Hoover intro times - M-W-F 6AM or 5:30 PM  Alabaster T-TH 6AM or 6:15 PM and Saturday 10 AM

Jasper T-TH 6 PM and Saturday 10 AM. 

Monday 

Warm Up

2 Rounds

10 Lunges

10 Hollow Rocks

10 Bar Hanging Knee Tucks

10 G2O Plate

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

Tuesday

Warm Up

2 Rounds

Jog 400 1 Time

8 Wall Balls

20 Single Unders

Empty bar - 5 of each - Strict press, push press, Split Jerk

1. Back Squat
Build to a Moderately Heavy Single
Followed by:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%

2. “Open Test” 
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

2. “Open Test”  - Intermediate
AMRAP 20:
50 Wallballs (14/10)
50 Double Unders or 150 Single
40 Box Jumps or step ups (24/20)
40 Toes to Bar or K2E
30 Chest to Bar Pull-ups or regular pull ups
30 Burpees
20 Cleans (115/75)
20 Jerks (115/75)
10 Snatches (115/75)
10 Ring Muscle-ups

2. “Open Test”  Beginner
AMRAP 20:
30 Wallballs (14/10)
50 Single Unders
30 Box Step Ups (20/20)
30 Hanging Knee Tucks or sit ups
30 Ring Rows
20 Burpees
20 Cleans (75/45)
20 Jerks (75/45)
10 Snatches (75/45)

Wednesday

Warm up

Line Drills - High Knees, Butt Kicks, Punter Kicks, Kareoke

Sampson Stretch - 30 Seconds each leg forward

10 Hang squat clean thrusters empty bar

10 Box step overs

1. Conditioning
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike , Row , Ski
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike, Row, Ski
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike , Row, Ski
Max Power Cleans (185/135)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike , Row Ski
Max Power Cleans (205/145)

1. Conditioning - Intermediate
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike , Row , Ski
Max Power Cleans (95/65)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike, Row, Ski
Max Power Cleans (115/75)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike , Row, Ski
Max Power Cleans (135/85)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike , Row Ski
Max Power Cleans (155/105)

1. Conditioning - Beginner
AMRAP 3:
24 Box Step Overs (20/20)
15/10 Calorie Assault Bike , Row , Ski
Max Power Cleans (75/35)

rest 3 minutes

AMRAP 3:
21 Box Step Overs (20/20)
14/9 Calorie Assault Bike, Row, Ski
Max Power Cleans (95/55)

rest 3 minutes

AMRAP 3:
18 Box Step Overs (24/20)
13/8 Calorie Assault Bike , Row, Ski
Max Power Cleans (105/65)

rest 3 minutes

AMRAP 3:
15 Box Step Overs (24/20)
12/7 Calorie Assault Bike , Row Ski
Max Power Cleans (115/75)

Thursday

Warm up - Jog 200 meters forward and 200 meters backward

Banded stretched - Ankles , Hips, Front rack

Jump rope 1 Minute

10 Jump Squats

For Time:

17.5 - 10 Rounds

9 Thrusters 95/65

35 Double Unders

Intermediate

9 Thrusters 75/55

35 Double Unders or 100 Singles

Beginner

8 Rounds

9 Thrusters 55/35

100 Singles

Friday

Warm Up

2 Rounds

10 Good mornings

10 Russian KB swings

30 Second plank hold top of push up position

For time:

30-20-10

Deadlift 225/155

Push Ups

KB Swings 53/35

HSW 30 Meters - 20 Meters - 10 Meters

Intermediate

30-20-10

Deadlift 205/125

Push Ups

KB Swings 53/35

HSH 30 Seconds - 20 Seconds - 10 Seconds

Beginner

30-20-10

Deadlift 135/85

Push Ups or Knee Push Ups

KB Swings 35/18

Plank Hold 30 seconds - 20 seconds - 10 seconds

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WODs 1.29.18 - 2.2.18 - New Intro Class Starts Next Week

With self-discipline most anything is possible. - Theodore Roosevelt

Here we go moving into February and the CF Open! Very exciting times! 

We have started programming three versions of all of our workouts if possible. Advanced, intermediate and beginner.  This is to make our program accessible to everyone.  Our goal is eliminate the fears that are associated with exercise. The mission of J19 is to help people to be strong and courageous and to not fear!  We want to help all walks of life no matter where they fall on the fitness continuum. 

Our intro classes are designed to teach proper functional movement and prepare an individual for our group classes. There may be times when an individual needs to stay in the intro class for longer than a month or get some personal training to keep them moving forward. 

Monday

Warm Up

3 Rounds

5 Squats

5 WB

5 Box Step Ups

5 Russian KB swings

5 Pull Up Bar Kips

1. Conditioning
For Time: 
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Intermediate

For Time: 
21 – 15 – 9
Wall Balls (16/10)
Pull-ups/Ring Rows
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (44/26)

Beginner

For Time: 
15 – 12 – 9
Wall Balls (14/10)
Ring Rows
Thrusters (45/35)
Box Step Ups (20/20)
Kettlebell Swings (35/18)

2. Midline - Extra Work
Not For Time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

Tuesday

Warm Up

Line Drills - Bear Crawl, High Knees, Burpee moderate long jump, Punter Kicks

12 Snatches with light dumb bell

Sampson Stretch 30 Seconds on each leg forward

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Wednesday

Warm Up - Jog 400 , Coach Stretch , Double Under Practice, 16 Lunges, 10 Single arm presses with BD or KB.

5 Rounds

Run 400 Meters

16 Single Arm OH Lunges With 50/35 Dumbell

40 Double Unders

Intermediate

5 Rounds

Run 400 Meters

16 Single Arm OH Lunges With 30/20 Dumbell

40 Double Unders - 120 Single Unders

Beginner

3 Rounds

Run 400 Meters

16 Lunges

80 Single Unders

Thursday

Warm Up

Row 500 , Banded stretching - Focus on ankles, hips and front rack. 10 Jump Squats

1. Front Squat
Build to: 
Heavy 7 Rep
Heavy 5 Rep
Heavy 3 Rep

2. Conditioning
5 Rounds:
1:00 Row for Calories
1:00 Cleans (135/95)
1:00 10 Meter Shuttle Runs
1:00 Rest

Intermediate

2. Conditioning
5 Rounds:
1:00 Row for Calories
1:00 Cleans (115/75)
1:00 10 Meter Shuttle Runs
1:00 Rest

Beginner

2. Conditioning
3 Rounds:
1:00 Row for Calories
1:00 Cleans (75/45)
1:00 10 Meter Shuttle Runs
1:00 Rest

Friday

Warm up.

3 Rounds

10 Bar Kips

10 Hollow Rocks

10 Hang Squat Cleans with bar. 

Practice bar MU.

12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees

Men: 65 lb.
Women: 45 lb.

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WODs 1.22.18 - 1.26.18 - Fit Fam February Partner Intro Starts Next Week

The journey of fitness is always better with a partner. We are launching a partner intro class at the beginning of February. To refer someone to this class use this link

Monday

Warm Up

Line drills - Butt Kicks, High Knees, Punter Kicks, Kareoke - Down back on each.

Burgener Warm Up

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Conditioning RX
3 Rounds:
63 Air Squats
42 Calorie Row
21 Kipping Handstand Push-ups

2. Conditioning - Intermediate
3 Rounds:
43 Air Squats
31 Calorie Row
21 Push Press 95/65

2. Conditioning - Beginner
2 Rounds:
50  Air Squats
25 Calorie Row
21 A Frames

* Extra Work (outside class)

3. Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

Tuesday

Warm Up

2 rounds

Jog 200 M

10 Russian KB Swings

10 Bar Kips

Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Intermediate

4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner

5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups

Men: 1-pood kettlebell
Women: 1/2-pood kettlebell

Wednesday

Warm Up

2 Rounds

10 Good mornings

Sampson Stretch 30 second each leg

50 Single Unders

10 Hollow rocks

RX

21-15-9 

Burpee Box overs 24/20

Deadlift 225/155

Rest 3 Minutes

12-9-6

Burpee Box overs 30/24

Deadlift 275/185

Intermediate

21-15-9

Burpee Box overs 24/20

Deadlift 185/115

Rest 3 Minutes

12-9-6

Burpee Box overs 24/20

Deadlift 225/155

Beginner

15-12-9

Burpee Box overs 20/20

Deadlift 135/95

Rest 3 Minutes

12-9-6

Burpee Box overs 20/20

Deadlift 185/115

Thursday 

Warm Up

Line drills - Butt Kicks, High Knees, Punter Kicks, Kareoke - Down back on each.

2 rounds

10 Jump squats

10 Lunges

1. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between

2. Conditioning
For Time:
21 – 15 – 9:
Bike,Row,Ski for Calories
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Row,Bike,Ski for Calories
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats (95/65)
Row,Bike,Ski for Calories

Intermediate

For Time:
21 – 15 – 9:
Bike,Row,Ski for Calories
Thrusters (75/45)
Directly into…
15 – 12 – 9:
Row,Bike,Ski for Calories
Hang Squat Cleans (75/45)
Directly into…
12 – 9 – 6:
Burpees over Bar
Front Squats (75/45)
Row,Bike,Ski for Calories

Beginner

For Time:
21 – 15 – 9:
Bike,Row,Ski for Calories
Thrusters (55/35)
Directly into…
15 – 12 – 9:
Row,Bike,Ski for Calories
Hang Squat Cleans (55/35)
Directly into…
12 – 9 – 6:
Burpees over Bar
Front Squats (55/35)
Row,Bike,Ski for Calories

Friday

Warm up - Coaches Choice

For Time:

100 Double Unders

100 Tire Hammers

100 Sit Ups

100 Russian Twists 35/25

Intermediate 75% of total

Beginner 50% of total

Post WOD optional ROMWOD

 

 

 

 

WODs 1.15.18 - 1.19.18 - Fit Fam February Starts - 2.5.18

All exercise programs are better with an accountability partner.  Our goal is to help people get on the right track and maintain that for life. 

Fit Fam February will be a partner intro class starting February 5th. This intro will run the whole month of February. To share and get more info click here! 

Crossfit.com has made the programming much more thorough to include scaling options for intermediate and beginner athletes. We feel like this is a huge addition to the program. Please inform people of this upgrade when talking about Crossfit. 

Monday

Warm up - Burgener Warm Up

1. Barbell Cycling
5 Rounds:
:25 Seconds – AMRAP Clean and Jerks (135/95)
Rest :35 Seconds

Intermediate - 95/65

Beginner - Use an empty barbell

2. 5 Mins to build to a heavy three DL. 

3. Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

Intermediate

DL - 315/205

10 K2E

15 BB F B

Beginner

DL 185/115

10 Knee Tucks

15 BB F B

Tuesday

Warm up

2 Rounds

200 Meter Row

10 Hollow Rocks

30 Second Sampson Stretch - each leg forward

10 Wall ball shots

Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders

Men: 10-lb. ball
Women: 6-lb. ball

Wednesday

Warm Up

3 rounds

5 Burpees

5 Pull up kips

5 Bridge Ups

between rounds go down back across the gym alternating high knees and kareoke. 

1. Conditioning
5 Rounds, On the 4:00
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike , Row, Ski

Intermediate

5 Rounds, On the 4:00
15 Pull-Ups
18 Dumbbell Snatches (40/25)
15/12 Calorie Assault Bike , Row, Ski

Beginner

3 Rounds, On the 5:00
15 Ring Rows
18 Dumbbell Snatches (25/15)
15/12 Calorie Assault Bike , Row, Ski

Thursday

Warm Up - Barbell thrusters to bring Sally up. Click Here 

1. Back Squats - Build up to 82% then squat E2MOM
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

2. Conditioning
4 Rounds of:
AMRAP 4:
30/20 Calorie Row/Bike/Ski
20 Sit Ups
AMRAP 10 Meter Shuttles Sprints
rest 2 minutes between rounds

Friday

Warm up

3 Rounds

10 Plank ups

10 Russian KB Swings

In between rounds down back across gym alternating high knee kicks and Butt Kicks

then

50-40-30-20-10

Push Ups

KB Swings 53/35

Mountain Climbers

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WODs 1.8.18 - 1.12.18 - Jump Start January Starts This Week!

The arctic temperatures have moved on! It's time to get this year going full blast! We are super excited about what's in store for 2018! If you see a new face give them a fist bump or a high five. Everyone could always use a little encouragement!

Monday

Warm Up

3 Rounds

10 Squats

10 Mountain Climbers - 10 each leg

10 Sec Handstand Hold or Top of Push Up Plank Hold

10 Hollow Rocks

For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

The pistol squat  Training the pistol - part 1 Scaling the pistol with a box 

Tuesday

Warm up

2 Rounds

200 Meter Jog

10 Sec hang from bar

10 Hollow Rocks

4 Clean and Jerks at 50% of workout weight. 

5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks

Men: 185 lb.
Women: 125 lb.

Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks

Men: 135 lb.
Women: 95 lb.

Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks

Men: 75 lb.
Women: 55 lb.

The L Pull Up 

Wednesday

Warm up

1000 Meter row

Banded Stretches - Hips, ankles, shoulders

Sampson stretch - 30 seconds with each leg forward

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

The Crossfit Total

Thursday

Warm up

Burgener Warm Up - 3 Rounds

1. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between

2. Conditioning
AMRAP 3:
15/12 Calorie Bike/Row/Ski
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike/Row/Ski
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike/Row/Ski
4 Power Snatches (135/95)

Friday

Warm up

2 rounds

50 Single unders

10 Lunges

10 Box step overs

4 rounds

20 Lunges holding plate 45/35

40 Double Unders

20 Box overs

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WODs 12.25.17 - 12.29.17 Merry Christmas! - Jump Start January Intro Starts 1.8.18

We hope that everyone is soaking up quality time with the fam and getting some much needed rest. The gym will be closed Monday and Tuesday. Regular hours Wednesday through Friday. 

We are super thankful for our gym family and the growth that is taking place at J19 in Alabaster and Jasper.  January is when everyone is looking to make that commitment to get in shape.  We want to help as many people as possible.  Please help us promote the Jump Start January Intro. The classes start on January 8th. This will be the perfect way to set someone on a path to fitness. 10 Total classes for only $50. Click here to go and share the event or get more info.

Monday - Gym Closed.

Tuesday - Gym Closed.

Wednesday 

1. Pause Front Squat
Build to a Heavy Single

2. Conditioning
AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (135/95)
Calorie Bike, row or ski

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (115/80)
Calorie Bike

Thursday

1. Barbell Conditioning
On the Minute x 5
5 Touch and Go Power Clean and Jerks

2. Conditioning
AMRAP 15:
15 Power Snatches (75/55) - Do not drop bar from overhead. 5 Burpee Penalty
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders

3. Midline - Extra work
2 Rounds:
50 AbMat Sit-Ups
20 Back Extensions

Friday

Happy New Rear!

1. Conditioning
Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row 

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WODs 12.18.17 - 12.22.17 - Merry Christmas Time!!!

Grinch Games was lot's of fun!  Definitely one of my favorites. Thank's to everyone that helped and participated. 

We hope that everyone is settling in and cozying up during this holiday season. Such a great time of year!  Time to hug a little tighter and slow things down a bit. 

We launching an intro class on January 8th called "Jump start January"! Lot's of people out there looking for a Jump Start in January. With your help we can grow the gym a good bit.  Please follow this link to the facebook event then invite and share with your people.  We thank you big time in advance!!   

Monday

Thomas Cox with Mealfit will be coaching the 5:15 AM

Warm-Up
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups or ring rows with a :02 hold at the top

Then

21-15-9

OH Lunge 25/35

Burpee 

Sit Ups

Rest 3 Mins

12-6-3

Same movements.

Tuesday 

Warm-Up
3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

Then

10-9-8-7..........1

Push Press 115/75

Deadlift

Pull Ups

Wednesday

Warm-Up
3 Rounds NFT of:
16 Dumbbell Thrusters
12 Ring Rows
200m Jog

Conditioning
3 Rounds:
10 Front Squats (185/135)
20 Wall Balls 20/14
50 Double Unders

Thursday

8 Rounds

Run 200 Meters with sandbag or another heavy object. 

10 Power Cleans 115/75

Friday

12 Days of Christmas

Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 12-11-10-9-8-7-6-5-4-3-2-1. 

1. Handstand push-up
2. 24″ Box Jumps
3. Thrusters (95#/65#)
4. Pull-ups
5. Burpees
6. Toes to Bar
7. Wallballs (20#/14#)
8. KB Swings (24kg/16kg)
9. Double-unders
10. Overhead Lunges (5 each side, 45#/25# Plate)
11. Hang Power Cleans (95#/65#)
12. Snatches (95#/65#)

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WODs 12.11.17 - 12.15.17 - Grinch Games Registration Closes Monday

Can't wait to get together next Saturday for Grinch Games.  Grinch Games is an annual event for the J19 community and special guests.  If you are part of our classes then you are ready for Grinch Games.  Register by following this link

Monday

1. Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (70/53)
10/7 Calorie Row
7 Burpees over Barbell

2. Deadlift
3 Sets of 20:
Unbroken Deadlifts RX (225/155) Scaled 175/95

Rest as little as needed between rounds

Tuesday

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2. Conditioning
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65) Scaled (75/45)

Wednesday 

1. Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

2. 100 Burpees 

3. Romwod

Thursday 

1. Conditioning
3 Rounds:
10 Back Squats (185/135)
20 Pull-Ups
50 Double Unders

Friday

1. Conditioning
8 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Sandbag Sprint (70/50/35)

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WODs 12.4.17 - 12.8.17 - Grinch Games Saturday December 16th 8:30 AM - 12:30 PM - Registration will close soon.

Happy holiday's everybody! We hope that everyone takes the opportunity to love on people a little bit more during this season. 

We look forward to mixing it up and hanging out with the entire growing J19 community at Grinch Games. This event is for members and invited guests only. Let us know if you have a family member that would enjoy participating. To register for Grinch Games follow the instructions below. 

6th Annual Grinch Games 2017 Registration
40.00
Quantity:
Add To Cart

Monday - Oogies Revenge from Nightmare before Christmas.

On A 15:00 Clock:
21 - 15 - 9
Double KB Deadlift (72/53)
Handstand Push Up
Calorie Row
Burpees

With remaining time:
50 Synchronized Goblet Squats

On go, Each team has 15:00 to complete 21-15-9 then 50 Synchronized Goblet Squats. Each partner must complete each movement, working one at a time, before moving on to the next.

DKBDL: Kettlebells must start resting on the floor, and be brought to a full standing position (defined as the hips being open and in line with the shoulders and ankles). Both kettlebells must touch the floor between each rep.

HSPU:
MEN - You will have one AbMat and a plate on each side, level with the top of the mat. 
WOMEN - You will have the AbMat only.
Rep must begin in a full handstand, heels in contact with the wall. Athlete should touch the mat with their head, then return to a fully supported handstand with feet on the wall to finish each rep, arms fully extended. Failure to fully extend arms, or maintain contact with the heels on the wall to finish the movement, will result in a no-rep.

We will be practicing full range of motion burpees. From a standing position, athlete’s chest must make contact with the floor, then come to a standing position with hips extended to finish each rep. Failure to open the hips at the top of the burpee will result in a no-rep.

During the HSPU, row, and BrPs:
Non-working partner must hold kettlebells off of the floor
during opposite partner's working set.

Partner (A) begins and finishes deadlifts, partner (B) begins and finishes deadlift. Partner (A) begins and finishes HSPU while (B) holds both KBs off of the floor. Partners swap. (B) does HSPU, (A) holds KBs. Partner (A) Rows while (B) holds. Partners swap. (B) Rows, (A) holds KBs. Partner (A) does BrPs while (B) holds both KBs. Partners swap. (B) does BrPs, (A) holds KBs. Continue until 21-15-9 is complete.
After finishing 21-15-9 continue to 50 synchronized goblet squats. Squats must be synchronized, partners must squat & return to a full standing position together.
Score will be time completed or reps completed before 15:00 mark.

Scaled & Masters

On A 15:00 Clock:
21 - 15 - 9
Double KB Deadlift (53/35)
SHOULDER TO OVERHEAD (65/45)
Calorie Row
Burpees

With remaining time:
50 Synchronized Goblet Squats

On go, Each team has 15:00 to complete 21-15-9 then 50 Synchronized Goblet Squats. Each partner must complete each movement, working one at a time, before moving on to the next.

DKBDL: Kettlebells must start resting on the floor, and be brought to a full standing position (defined as the hips being open and in line with the shoulders and ankles). Both kettlebells must touch the ground between every rep.

SHOULDER TO OVERHEAD: Barbell will begin at shoulder level. Athlete will press the barbell overhead and finish in a bicep-to-ear position with arms fully extended. Any movement that brings the barbell to this position will be accepted, strict press, push press, push jerk, split jerk etc ...

We will be practicing full range of motion burpees. From a standing position, athlete’s chest must make contact with the floor, then come to a full standing position with hips extended to finish each rep.

During the Press, Row, and BrPs:
Non-working partner must hold kettlebells off of the floor
during opposite partner's working set.
Partner (A) begins and finishes deadlifts, partner (B) begins and finishes deadlift. Partner (A) begins and finishes Press while (B) holds both KBs off of the floor. Partners swap. (B) does Press, (A) holds KBs. Partner (A) Rows while (B) holds. Partners swap. (B) Rows, (A) holds KBs. Partner (A) does BrPs while (B) holds both KBs. Partners swap. (B) does BrPs, (A) holds KBs. Continue until 21-15-9 is complete.

After finishing 21-15-9 continue to 50 synchronized goblet squats. Squats must be synchronized, partners must squat & return to a full standing position together.

Score will be time completed or reps completed before 15:00 mark.

Tuesday

Partner Warm Up

EACH partner will have 2 minutes to accumulate as many calories as possible on the bike.

While partner (A) is on the bike, partner (B) will complete 100 DUs (Scaled & Masters - You may do 100 DUs or choose 150 Single Unders, but once time starts, you cannot swap).
Each team will get one minute to rest before swapping on the bike and rope.

For every double under (or single under) not completed in the 2 minute time frame, or single under for scaled and masters, one calorie will be deducted from your total score on the bike.

Then 

RX:

10:00 Cap

60 Alternating Box Jumps (30/24)
20 Synchronized Power Snatch (115/75)
10 Synchronized OH Squats (115/75)
20 Synchronized Power Snatch (115/75)
60 Alternating Box Jumps

Athletes will have ONE box per team and will alternate each rep, facing the box (and each other), full extension with the hips and knees must be made before the feet leave the box. Athletes to perform 30 Box jumps PER PERSON, 60 TOTAL. Crossing over box is not permitted.

Each RX team will have 2 barbells. Synchronized reps of the Power Snatch will be defined by a full lock out of the knees, hips and elbows at the top of the movement by both athletes on every rep simultaneously, control must be maintained at the top of the movement by both athletes for rep to count. Synchronized OH Squats will be defined by the same standards. Failure to maintain control at the top of any movement, by either athlete, will result in a no-rep.

SCALED & MASTERS

10:00 CAP

60 Alternating Box Jumps (24/20)
30 Synchronized KBS (53/35)
30 Synchronized Front Squats (95/65)
30 Synchronized KBS
60 Alternating Box Jumps

Athletes will have one box per team. Team mates will face each other and alternate each rep, finishing with hips extended on top of the box. Crossing over box is not permitted.

Each team will have two kettlebells and two barbells. Athletes must demonstrate simultaneous control at the top of each swing. Kettlebell must finish in the inverted position, directly overhead, for each rep.

Front squats must start with bar in the front rack position, elbows forward the bar. Athletes must squat, hips breaking the plane of the top of the knee, and return to a standing position, hips and knees extended, simultaneously, for each rep to count.

Wednesday

On the Minute x 5:
5 Back Squats – 72%

Mobility 20-25 Mins Romwod

Thursday 

With a partner

1-3 Mins complete as many pull ups or ring rows as possible. 

Then 3-15 Mins

Cleans

24 - 135/85  Scaled 95/55

20 155/105  Scaled 115/65

16 185/125 . Scaled 135/80

12 205/145 Scaled 155/95

8 225/155  Scaled 175/105

4 245/165 Scaled 185/115

2 265/175 Scaled 205/125

Friday

50-40-30-20-10

Jump Squats

Sit Ups

Long Jump in meters

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WODs 11.27.17 - 12.1.17 - Bring a friend Wednesday for the rest of the year.

We hope that everyone had a great Thanksgiving! This is the time of year when people are contemplating getting in shape and losing the extra pounds at the beginning of the year.  Invite your friends to come try out the gym at anytime on Wednesday's. 

Grinch Games is December 16th! Come join us for a fun time of community and comradery! REGISTER NOW!

Monday

1. Front Squat
3×3 – 80%
3×1 – 85%

2. Conditioning
AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Tuesday

1. Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk

2. Conditioning
“Gwen”
15-12-9:
Unbroken Clean and Jerks
Athletes choice on loading.Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday - Bring a friend day

Teams of 2 - One athlete works at a time

50-40-30-20-10

Sit ups

Row Calorie

Air Squats

Thursday

AMRAP 20 Mins

Farmer Carry 200 AHAP

20 Push Ups

20 Tire Hammers

Farmer Carry 200 

50 Double Unders

HSW 10 Meters or 10 A Frames

Friday 

1. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

2. Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

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WODs 11.20.17 - 11.22.17 - Happy Thanksgiving! - Closed Thursday and Friday

Happy Thanksgiving to everyone! We are thankful for all of you and the relationships that we have. We have a normal schedule through Wednesday then closed on Thursday and Friday. We hope that everyone enjoys time with family and friends. 

Don't forget to register for Grinch Games on December 16th.  The event will start at 8:30 AM and end right at noon. We look forward to this special time together as one big community! Click here to register.

Monday

Front Squat 5x3 @ 85% EMOM

15 Min AMRAP

Long Jump 20 Meters (every 4th jump do 4 burpees)

10 Single arm DB or KB Thrusters 53/35 - Alternate arms by rounds

20 Sit ups

Tuesday

Build to a 1 RM Clean

5 Rounds for time

10 Cleans 135/95

20 OH Lunges - 45/25

30 Double unders

40 Flutter Kicks

Wednesday

"Happy Friendsgiving" With a partner. One partner works at a time. Runs are together. Each partner completes all work.  30 min time cap. 

First stop
Angie’s House
20 pull-ups
20 push ups
20 sit ups
20 air squats

Next stop
Helen’s house
400m run
21 KB swings (53/40)
12 pull-ups

Third stop
Fran’s house
15 Thrusters (95/65)

4th stop
Nancy’s House
400m run
15 OHS (95/65)

5th stop
Isabel’s/Grace’s house
20 G2OH (135/95)

Last stop
Kelly’s house
400m run
30 box jumps (24/20)
30 wall ball (20/14)

Thursday - Closed - Happy Thanksgiving!

Friday - Closed - Enjoy and relax.

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WODs 11.13.17 - 11.17.17 - Register for Grinch Games - December 16th.

The 6th annual Grinch Games will be at J19 on December 16th.  This is a half day event for members and invited guests only.  This is not an intense competition but a time for us to come together as a community , have some fun and celebrate Christmas. Teams of four will be compiled by Kelly O. in an effort to make the day as even as possible. This is great for beginners and first timers.  Register by following this link. All athletes will receive an awesome long sleeve T shirt. 

We need your help to continue to grow the gym! There is no better way to do it than referrals from our members. Please invite your friends to come in and see what it's all about. Thanks in advance! 

Monday

1. Back Squat
5 Sets of 3 @ 85% - EMOM

2. Conditioning - Depending on the class size start athletes at different stations to accommodate for equipment.                                                                                                                                         
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Calorie Row
:10 Seconds Rest

Tuesday

5 Rounds - 20 Min Cap

200 Meter Farmer Carry - AHAP

10 Pull Ups

10 Burpees

Wednesday 

1. Conditioning
AMRAP 4:
27/23 Calorie Row
21 Power Cleans (135/95)
15 Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (115/80)
15 Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (95/65)
15 Box Jump Overs (24/20)

*Extra outside of class

2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups or pull ups or ring rows. 

Thursday

1. Deadlift - Build to a heavy set of 2 over 6 rounds EMOM

2. 5 Rounds 

10 DL 225/155

10 Tire Flips

20 Meter HSW or 10 kick ups or attempts

Friday 

1. Power Snatch - Do not drop bar from overhead
On the Minute x 10
2 Repetitions

2. Conditioning
4 Rounds:
15 Power Snatches (75/55) - Do not drop bar from overhead - 5 burpee penalty
30 Double Unders
200 Meter Run

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WODs 11.6.17 - 11.10.17 - 6th Annual Grinch Games is December 16th!

The holiday season is upon us!  Such a great time of year!  My favorite event of the year is Grinch Games. This is an event that you don't want to miss. If you are participating in our classes you are ready for Grinch Games. The event will be December 16th and is for members and special guests only.  For details and to register Click here

Monday

Conditioning
5 Rounds on the 4:00: 
400 Meter Run
1 Round of “DT” (155/105)

Tuesday

1000 Meter Row

30 Burpees

500 Meter Row

20 Burpees

250 Meter Row

10 Burpees

* Extra work outside of class

Midline
2 Rounds For Quality: 
40 GHD Sit-Ups
20 Back Extensions
Accumulate 1:00 L-Sit

Wednesday

1. Deadlift
6×3
Climbing in weight

2. Conditioning
3 Rounds:
7 Ring Muscle-Ups or 2 Pull ups and 2 dips
50 Air Squats
10 Hang Power Snatches (115/80)

Thursday 

50-40-30-20-10

Box Overs 24/20

Double Unders

Sit ups

Friday

Teams of 3
AMRAP 7:
50 Front Squats (115/95) 
50 Front Squats (155/135)
AMRAP Front Squats (205/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115) 
rest 3:00
AMRAP 7: 
50 Pull Ups
50 Ring Dips
AMRAP HSPU

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