Crossfit Juneau
  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US

wednesday 2/28/18

2/28/2018

0 Comments

 
STENGTH 
10 Minute EoMOM
   Bench Press 5 @ 75-80% of 1RM

METCON 
   12 Power Cleans (155/105)
   12 Wall Balls (20/14)
   12 BF Burpees
4 Rounds

0 Comments

tuesday 2/27/18

2/27/2018

0 Comments

 
STRENGTH - 12 Minute EMOM
   Odds: 4 Snatches (BW / 75% BW)
   Evens: 10 V-Ups


METCON
   KB Swings (53/35)
   Deadlifts (225/155)
   Box Jump Overs (24/20)
2, 4, 6, 8, 10, 12, 14..... 
10 Minute AMRAP


​
0 Comments

Monday 2/26/18

2/26/2018

0 Comments

 
STRENGTH
   15 Minutes To Find Current Back Squat 1RM 


METCON - Complete as much of the following at possible within time constraints

  Within first 2 Minutes:
6 OH Squats (95/65)
6 C2B Pull ups
   2 Rounds

  Within first 4 Minutes:
8 OH Squats (95/65)
8 C2B Pull ups
   2 Rounds

  Within first 6 Minutes:
10 OH Squats (95/65)
10 C2B Pull ups
   2 Rounds

  Within first 8 Minutes:
12 OH Squats (95/65)
12  C2B Pull ups
   2 Rounds

  Within first 10 Minutes:
14 OH Squats (95/65)
14  C2B Pull ups
   2 Rounds


MINIMUM work requirement is to finish both rounds of 10 regardless of time:!
0 Comments

friday 2/23/18

2/22/2018

0 Comments

 
WOD - CrossFit Open 18.1

WOMEN - Rx
   8 T2B
   10 DB Clean & Jerks (35 lb DB)
   12 Calorie R-O-W
20 Minute AMRAP 


MEN - Rx
   8 T2B
   10 DB Clean & Jerks (50 lb DB)
   14 Calorie R-O-W
20 Minute AMRAP 


WOMEN - Scaled
    8 Hanging Knee Raises
   10 DB Clean & Jerks (20 lb DB)
   12 Calorie R-O-W
20 Minute AMRAP 


MEN - Scaled
    8 Hanging Knee Raises
   10 DB Clean & Jerks (35 lb DB)
   14 Calorie R-O-W
20 Minute AMRAP 

0 Comments

Thursday 2/22/18

2/21/2018

0 Comments

 
WOD
   5,000 Meter R-O-W.......
For Time

0 Comments

wednesday 2/21/18

2/21/2018

0 Comments

 
STRENGTH
    10 Minute EoMOM
5 Power Cleans (155/105)
3 Power Snatchs (155/105)
1 Push Jerk (155/105)

METCON
   1:00 Rowing
   0:30 REST
   1:00 Running (down and Backs)
   0:30 REST
   1:00 Ab mat Sit Ups
    0:30 REST
3 Rounds

0 Comments

tuesday 2/20/18

2/20/2018

0 Comments

 
STRENGTH
   9 Minute EMOM
5 STRICT Pull Ups
    - Add 1 REP every Minute

WOD
   3 Minutes - Max Wall Balls (20/14)
   3 Minutes - Max DB/KB Snatches (50/30)
   2 Minutes - Max Wall Balls (20/14)
   2 Minutes - Max DB/KB Snatches (50/30)
   1 Minutes - Max Wall Balls (20/14)
   1 Minutes - Max DB/KB Snatches (50/30)
Score is Total Reps

0 Comments

monday 2/19/18

2/19/2018

0 Comments

 
STRENGTH
   12 Minute EoMOM
5 Cleans (Power or Squat) Find your heaviest weight you can complete 5 solid reps in 1 minute

WOD
   10 Push Press (75% of BW)
   10 BF Burpees
   10 Over and Backs (Front to Back) 
   10 Over and Backs (Side to Side)
3 Rounds

0 Comments

friday 2/16/18

2/17/2018

0 Comments

 
STRENGTH
   Men - 5,000 lb Front Squats
   Women - 3,500 lb Front Squats
 
WOD - Annie
   D/U's 
   Sit Ups
50, 40, 30, 20, 10

Cash out 1,500 Meter R-O-W for Time

0 Comments

thursday 2/15/18

2/15/2018

0 Comments

 
METCON 
   Squat Snatches (115/75)
   Burpee Box Jump Overs (20"/20")
   H/S Push Ups
   C2B Pull Ups
21 - 15 - 9
0 Comments
<<Previous

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013

    Categories

    All

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US