WODs 10.2.17 - 10.6.17 - Fall is here! Yay!!

We have acquired a new gym in the Alabaster/Pelham area. Crossfit Sky Soldiers. www.crossfitskysoldiers.com Classes are available to J19 members at no additional cost. Please refer people that you know in that area to that facility. Thanks you for being an awesome community! We are super excited about this opportunity!

If you or someone you know needs a little dietary consultation or personal training we have you covered.  Mark Jenkins is doing customized plans that are tailored to your likes and habits. Schedule a meeting directly with him to get more info. - 205-937-2870. 

BOA is on October 28th. We could use some volunteers and judges pretty please. To register to help out and get a free tshirt and mealfit. Click here to sign up

Monday

1. Conditioning
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35) 
9 Toes to Bar

2. Pause Overhead Squat
Build to a Moderate Single
3 second pause

*Extra work

3. Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

Tuesday

1. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

2. Midline
For Quality: 
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)

Wednesday

1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%

2. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)

Thursday

25 Minute AMRAP

200 Meter farmer carry 53/35/26 KB or something close in weight

20 Tire Hammers

10 Burpees

5 Push Ups

1 long jump. 

Friday

1. Barbell Cycling  - Start at a weight that you can add through the five rounds and up heavy.
For Time:
10 Power Snatches (135/95)
8 Power Snatches (155/105)
6 Power Snatches (175/125)
4 Power Snatches (195/140)
2 Power Snatches (215/150)

2. Conditioning
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses (135/95) in time remaining
No rest between rounds

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