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Friday, August 30, 2013

Alpha In 12-15 min build up to a 1RM Snatch Then Rounds of 12, 9, 6 Snatch Handstand Push-ups   Bravo 6-8 Romanian Deadlift @30×1 Rest 45 sec 10-12 Dumbbell Bench Press @20×1 Rest 45 sec 15-20 Kettlebell Swings Rest 45 sec. Then 8 min A.M.R.A.P. 5 Renegade Rows 20 Dumbbell Walking Lunges Continue reading

Thursday, August 29, 2013

Alpha 4 Sets of 2-3 Shoulder Press Rest 2 min 2-3 Weighted Pull-ups Rest 2 min Then Annie Rounds of 50, 40, 30, 20, 10 Double-unders  Sit-ups   Bravo 4 Sets of  10-12 Ring Rows @2111 Rest 45 sec. 8-10 Step-ups (each leg) Rest 45 sec. 8-10 Dumbbell Shoulder Press @2010 Rest 45 sec. Then in teams of 2 alternating partners 8 Rounds Each of 10 Box Jump Overs 100m Run   Continue reading

Wednesday, August 28, 2013

Alpha 4 Sets of 3-4 Deadlifts Rest 20 seconds 8-10 Ring Dips @20×1 Rest 3 min Then 3 Rounds For Time 25 Kettlebell Swings (24/16) 15 Chest-to-Bar Pull-ups   Bravo 3 Sets of  6-8 Deadlifts @30×1 Rest 45 sec 10-15 Push-ups @20×1 Rest 45 sec 30 seconds Hollow Rocks Then 3 Sets of  30 Seconds of Burpees Rest 30 sec 30 Seconds of Kettlebell Swings Rest 30 sec 30 seconds of Goblet Squats... Continue reading

Tuesday, August 27, 2013

In 5 minutes Run 600m Row as many meters as possible Rest exactly 5 minutes 5 minute A.M.R.A.P. 5 Pull-ups 15 Air Squats Rest exactly 5 minutes In 5 minutes Run 600m Row as many meters as possible 5 minute A.M.R.A.P. 10 Hand-release Push-ups 10 Box Jumps   Continue reading

Monday, August 26, 2013

Alpha 3 sets of  6-8 Bulgarian Split Squats @31×1 Rest 90 sec 8-10 Dumbbell External Rotations @2010 Rest 90 sec Then 4 Rounds For Time 8 Ground to Overhead (135/95) 400m Run   Bravo 3 sets of  6-8 Bulgarian Split Squats @31×1 Rest 90 sec 8-10 Dumbbell External Rotations @2010 Rest 90 sec Then 4 Rounds For Time 10 Thrusters 400m Run   Continue reading

Confessions Of A Squataholic

Introducing the Inaugural Fall Confessions of a Squataholic Weight Loss Challenge!   Let’s face it, tubby, you need to lose some weight.  Well, here’s your chance to do that, win some bucks and the highly valued gym bragging rights!  Introducing…the Inaugural Fall Confessions of a Squataholic Ultimate Crossfit West Jax Weight Loss Challenge (otherwise affectionately known as IFCOASUCWJWLC.)... Continue reading

Amy S.

Name or nickname – Amy Suralis-Smith or Mrs. Meatsock Relative age – 27 How long have you been CrossFitting, when did you start? 11 months, I started October 1, 2013 How did you find CrossFit West Jax and CrossFit? My husband (Meatsock) started from knowing about it from Armando who he worked with. How often do you make it to the gym and which class time do you prefer? I go to the gym everyday,... Continue reading

Saturday, August 24, 2013

In team of 2 to 3 with only one partner working at a time.  Repeat until all partners have completed 7 rounds. 7 Pull-ups 7 Box Jumps 7 Dumbbell Ground-to-Overhead Continue reading

Friday, August 23, 2013

Alpha 4 Sets of 6-8 Back Squat @30×1 Rest 2 min 5-7 Pull-up Rest 2 min Then “Little Bear” 3 Sets of 5 Power Cleans 5 Front Squats 5 Shoulder to Overhead 5 Back Squats 5 Shoulder to Overhead Rest 2 min Bravo 4 Sets of 8-10 Back Squats @30×0 Rest 45 seconds 10 Single-leg Hip Bridges each leg @2011 Rest 45 seconds 10-12 Single-arm Dumbbell Row @2111 Rest 45 seconds Then 3 Sets For Time 400m... Continue reading

Thursday, August 22, 2013

5 Sets of In 3 minutes 300m Row Max Reps Double-unders Rest 3 minutes between sets Continue reading

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