Categories
CrossFit Workouts

2011-01-12 WOD

Split Jerk
1-1-1-1-1-1-1 reps

Categories
Community CrossFit Events Workouts

2011-01-11 Special Event: “Bear Shark” Hero WOD

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
Underground Strength Workouts

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

Categories
CrossFit Workouts

2011-01-10 WOD

“Bull”
Two rounds for time:
– 200 Double Unders
– 50 Overhead Squat (135/95)
– 50 Pullups
– Run 1 mile

Categories
Workouts

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

Categories
CrossFit Workouts

2011-01-07 WOD

“DT”
Five Rounds For Time:
– 12 Deadlift (155/95)
– 9 Hang Power Clean (155/95)
– 6 Push Jerk (155/95)

Categories
Underground Strength Workouts

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

Categories
CrossFit Workouts

2011-01-05 WOD

Bottom to Bottom Tabata Squat

For Time:
– Run 1 Mile

Categories
Underground Strength Workouts

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
CrossFit

2011-01-03 WOD

“Randy”
For Time:
– 75 Power Snatch (75/55)