Split Jerk
1-1-1-1-1-1-1 reps
Month: January 2011
Join us this evening at 7 p.m. for the “Bear Shark” Hero WOD (Facebook Event) in honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.
These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida.
This WOD will come up on the CrossFit.com main page in the future. The workout can be modified and scaled for each participant.
WOD -“Bear Shark”
9-15-21:
– Kettlebell Swings (1.5 pood)
– Thrusters (115lb)
– DeadLifts (275lb)
– 600m Run
Categories
2011-01-11 WOD
Four Rounds
1a. 8 Pullups
1b. 8 KB Step Ups
Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Squats
Four Rounds
3a. 200′ Farmer’s Walk
3b. 8 Weighted Situps
“Bull”
Two rounds for time:
– 200 Double Unders
– 50 Overhead Squat (135/95)
– 50 Pullups
– Run 1 mile
Categories
2011-01-08 Open Gym & Foundations
Saturday Schedule
9:00 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
10:00 a.m. – Noon
Foundations
“DT”
Five Rounds For Time:
– 12 Deadlift (155/95)
– 9 Hang Power Clean (155/95)
– 6 Push Jerk (155/95)
Categories
2011-01-06 WOD
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Sandbag Shoulders
Four Rounds
2a. Max Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Sledge Strikes
Bottom to Bottom Tabata Squat
For Time:
– Run 1 Mile
Categories
2011-01-04 WOD
Four Rounds
1a. 8 KB Rows
1b. 8 KB Step Ups
Four Rounds
2a. 8 Double KB Cleans
2b. 8 Jumping Squats
Four Rounds
3a. 200′ Farmer’s Walk
3b. 8 Twisted Situps
Categories
2011-01-03 WOD
“Randy”
For Time:
– 75 Power Snatch (75/55)