CrossFit Jaguar

Monday 6/18 - Sweet n Spicy WOD: Every 5 minutes for 5 rounds 500m Row/400m Run/1k Bike 1 Round of DT (12 DL - 9HPC - 6 S2OH) *May climb in weight each round, *may change run/bike/row Score is weight Tuesday 6/19 - Detour Skill: 30 mins (10 min each…

2018 06 16

CFL Week of 6/18 – 6/23

By: Paula Jager 0

CFL Monday 6/18 Strength: 21 min EMOM 1) 50ft Farmers Carry 2) 5 High Box Jumps 3) 5/side Single Leg Glute Bridge WOD: 5 Round for MAX REPS :40 Russian Swings :20 rest :40 SDHP :20 rest Score is rounds completed/total reps CFL Tuesday 6/19 Strength: 25 min EMOM 1)…

2018 06 16

GPP Week of 6/11 – 6/16

By: Paula Jager 0

Monday 6/11 - Decaf Strength: Strict Press 20 min to find 1RM WOD: For Time 30-20-10 KB Swings 53/35 Burpees Score is weight/time Tuesday 6/12 - Rough Seas Strength: Back Squat 30 mins to find 1 RM WOD: 12 min AMRAP Teams of 2 Max Distance Row *Once you switch out…

2018 06 11

CFL Week of 6/11 – 6/15

By: Paula Jager 0

CFL Monday 6/11 Strength: Every 3 minutes x 7 rounds 5 Close Grip Bench Press (climbing) + 5/side DB Row + :30 Hollow Hold WOD: 3 RFT 400m run 30 Single Arm DB Push Press Score is Close Grip Bench Press weight/time CFL Tuesday 6/12 WOD: Buy In: 40/30 Cal…

2018 06 11

Chocolate Wasted

By: Paula Jager 0

WOD Teams of 2 to 3 21 min AMRAP 21 Tire Flips 2 x 100m Sprints 21 DB Bench Press 2 x 100m Sprint 21 DBall Ground to Over Shoulder AHAP 2 x 100m Sprint *Reps are split as team decides *Each teammate will perform a 100m Sprint *1 works,…

2018 06 09

Elementary

By: Paula Jager 0

Oly: Every 2 minutes for 7 rounds 7 to 10 HSPU (Scale 7 to 10 Push Ups) 2 Snatches (climbing) *May be power or squat. Work your weakness. Start around 60% *Both movements in the same 2 minute interval WOD: Teams of 2 100 Alt DB Snatch 45-50/30-35 100 Cal…

2018 06 08

CFL 6/8

By: Paula Jager 0

Skill: 20 min EMOM 1 – 5 Close Grip Bench Press 2 - :30 Plank Hold 3 – 5/side KB High Pull 4 – 15 Band Pull Aparts WOD: 7 min AMRAP Burpee Box Jump Overs 20/16 Score is heavy close grip bench press/reps

2018 06 08

Ghost Town

By: Paula Jager 0

Strength: Back Squat (off 90% + 5llbs) 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% WOD: AAB Calories 6 rounds of :20 Sprint 2:40 Rest Score is weight/total calories #SquatPrep

2018 06 07

CFL 6/7

By: Paula Jager 0

Skill: 400m Single Arm OH Carry *Switch hands as needed WOD: 5 Rounds for Time 7 Dbl DB Push Press 14 DBall Ground to Shoulder 28 Jump Ropes Score is pass/time

2018 06 07

Wire Tap

By: Paula Jager 0

Strength: Bench Press (off 90% + 5llbs) 5 reps @ 40% 5 reps @ 50% 5 reps @ 60% WOD: In 12 minutes complete 1000m row In remaining time AMRAP 15 Wall Balls 20/14 5 Muscle Ups (Scale: 5 C2B + 5 Ring Dips or 5 Pull Ups + 5…

2018 06 06

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