Saturday, 3/31/18

Posted on March 31, 2018 by cfsik9sung

Weightlifting

Power Clean (Work up to a heavy single )

(15min)

Metcon

Havana (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

To learn more about Havana click here

Friday, 3/30/18

Posted on March 30, 2018 by cfsik9sung

Weightlifting

(30min)
Linear Progression Week 6

1A: Box Jumps (5×5 30/24)

1B: Back Squat (5-5-5-5-5@ (WK4+5#))

1C: Ab mat sit-ups (Weighted 5×10 35/20# DB)

1D: 90 Second Rest (5×1)

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009

To learn more about DT click here

(18min)

Thursday, 3/29/18

Posted on March 29, 2018 by cfsik9sung

Gymnastics

Metcon (AMRAP – Reps)

EMOM 16
Minute 0,4,8,12 – 10 Handstand kicks
Minute 1,5,9,13 – 10 Seated leg raises
Minute 2,6,10,14 – 10 Supermans
Minute 3,7,11,15 – 6 Handstand Push-ups

If you don’t miss any rep, 144 reps total

Metcon

Metcon (AMRAP – Reps)

AMRAP 9
12 Toe to bar – 2 Burpees every time you drop from the bar
12 KB Swings 2/1.5 pood – 2 Burpees every time you drop the KB

Total score is total reps of T2B+KB swings – Total burpees

Try your best to finish 12 reps unbroken

Video

(15:49)
Squat Cheat sheet – Brian Alsruhe)

Wednesday, 3/28/18

Posted on March 28, 2018 by cfsik9sung

Weightlifting

(30min)
Linear Progression Week 6

1A: Strict Pull-ups (Wide grip 5×5)

1B: Shoulder Press (5-5-5-5-5@(WK5 + 2.5#) )

or Week1 Top set+17.5#

1C: DB/KB Side Bend (5×8 each arm 50/35)

https://youtu.be/_bVcLMlYZM8

1D: 90 Second Rest (5×1)

Metcon

Metcon (Time)

For time,
21-15-9 reps of
Box Jump 24/20
Power Snatch 75/55
Chest to bar pull-ups

(16min)
Scaled for C2B= pull-ups=Banded pull-ups

Tuesday, 3/27/18

Posted on March 27, 2018 by cfsik9sung

Weightlifting

(30min)
Linear Progression Week 6

1A: Russian Kettle Bell Swing (5×8 AHAP)

1B: Deadlift (5-5-5-5-5@(WK5+5#))

1C: Hollowrocks (5×11 )

1D: 90 Second Rest (5×1)

Metcon

Metcon (Time)

For time,
3 Rounds of
10 Overhead squats 135/95
50 Double unders

(9min)

Monday, 3/26/18

Posted on March 26, 2018 by cfsik9sung

Gymnastics

Metcon (No Measure)

EMOM 12
Minute 0,4,8 – 3 Toe to Ring + 3 Hip to Ring, or 8 Toe to Rings
Minute 1,5,9 – 4 Muscle up Transitions
Minute 2,6,10 – 1-3 Muscle ups or Muscle up attempts
Munite 3,7,11 – 1 minute rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20
3 Wall climbs
10 Up-down
5 Parallette pass through (Forward+back=1)
10 Grasshoppers (right+left=1)

Friday & Saturday, 3/23-3/24/18

Posted on March 23, 2018 by cfsik9sung

CrossFit 2018 OPEN Weeks!! (2/20-3/24)
For this period, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm Live announcement watch
6:30pm – 7:30pm CF Class

Fridays 5:30pm and 6:30pm classes canceled

Saturdays OPEN gym 9am-1pm
Sundays OPEN gym 9am-1pm

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35 lb
3 jumping chin-over-bar pull-ups
6 thrusters 45/35 lb
6 jumping chin-over-bar pull-ups
9 thrusters 45/35 lb
9 jumping chin-over-bar pull-ups
12 thrusters 45/35 lb
12 jumping chin-over-bar pull-ups
15 thrusters 45/35 lb
15 jumping chin-over-bar pull-ups
18 thrusters 45/35 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

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Thursday, 3/22/18

Posted on March 22, 2018 by cfsik9sung

Fridays 5:30pm and 6:30pm classes canceled

Saturdays OPEN gym 9am-1pm
Sundays OPEN gym 9am-1pm

Weightlifting

(30min)
Linear Progression Week 5

1A: Box Jumps (5×5 30/24)

1B: Back Squat (5-5-5-5-5 (@WK4+15#))

1C: Ab mat sit-ups (5×10 (Wall Ball sit ups 20/14))

1D: 90 Second Rest

Metcon

Metcon (Time)

For time,
5 Rounds
15 Deadlift 185/135
15 Toe to Bar

(16min)

Wednesday, 3/21/18

Posted on March 21, 2018 by cfsik9sung

Fridays 5:30pm and 6:30pm classes canceled

Saturdays OPEN gym 9am-1pm
Sundays OPEN gym 9am-1pm

Weightlifting

(25min)
Linear Progression Week 5

1A: Strict Pull-ups (Wide grip 5×5 )

1B: Shoulder Press (5-5-5-5-5 (@WK4+7.5#))

1C: DB/KB Side Bend (5×8 on each side 50/35)

https://youtu.be/_bVcLMlYZM8

1D: 90 Second Rest

Metcon

Metcon (Time)

For time,
4 rounds
400m run
15 Thrusters 95/65
15 Pull-ups

(24min)

Tuesday, 3/20/18

Posted on March 20, 2018 by cfsik9sung

Fridays 5:30pm and 6:30pm classes canceled

Saturdays OPEN gym 9am-1pm
Sundays OPEN gym 9am-1pm

Gymnastics

Metcon (No Measure)

Minute 0,3,6,9 – 50 seconds dead hang
Minute 1,4,7,10 – 30 second Ring support at the bottom position
Minute 2,5,8,11 – 3 x 5 second negative pull-ups

Handstand Walk (Find the 1RM distance )

(10min)
If you don’t have handstand walk, work on the handstand progression

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
3-6-9-12-15-18…reps of
Handstand push-ups
Wall ball shots 10ft/9ft 20/14#