JSA Crossfit

Tuesday

Tuesday
50 Hang Cleans
10 Box Jumps
400 m run
40 Hang Cleans
20 Box jumps
200 m run
30 hang cleans
30 box jumps
100 m run
Post times and comments

Jun 28, 2011 10:17:39 AM

Jun 25, 2011 10:07:38 AM

Sat AM

WOD
800 m run
50 DB Snatches #50/35
800 m run
Post times and comments

Jun 25, 2011 10:07:05 AM

Wednesday PM Group - Going for it!

Jun 23, 2011 4:45:14 PM

Event #5: WOD Rxd

4 min AMRAP:
4 Hang Squat Clean 165/110
5 Burpee

Rest 3min exactly

6 min AMRAP:
4 OHS 135/95
12 Ring Dips

Rest 3min exactly

3 min AMRAP:
Calorie Row

POST RESULTS HERE

RULES:
1. One point for each rep and calorie. Total points wins..
2. Hang Squat Clean: full squat required.
3. Ring Dips: full lock out at top, shoulder joint below elbow joint at bottom.
4. Row: choose any damper you wish.
5. The movement standards are CrossFit standards. You know what they are, don't cheat yourself!
6. Video submission must have no breaks. See FAQ for additional details.

Event #5: WOD Scaled

4 min AMRAP:
4 Hang Squat Clean 125/80
5 Burpee

Rest 3min exactly

6 min AMRAP:
4 OHS 95/65
12 Push Ups

Rest 3min exactly

3 min AMRAP:
Calorie Row

POST RESULTS HERE

RULES:
1. One point for each rep and calorie. Total points wins..
2. Hang Squat Clean: full squat required.
3. Push Ups: full lock out at top, shoulder joint below elbow joint at bottom.
4. Row: choose any damper you wish.
5. The movement standards are CrossFit standards. You know what they are, don't cheat yourself!

Jun 23, 2011 4:18:10 PM