CrossFit Jaguar

Cardio 20min of 30’s On, 30’s Off Your Modality of Choice (bike, row, run, VC). Choose a Different Modality Than You Used Last Thursday. WOD 5 Rounds For Time 12 Dumbbell Snatches (6 R, 6L) 12 Hollow Rocks EC: See January Challenge Board

2021 01 14

GPP – Chalk Up 1/14

By: Paula Jager 0

Strength Deadlift 5x5 @ 60-65% E1:30MOM Single Arm Kettlebell Row X’s 8 Each Side 3 Sets E90secs WOD 50 Cal Bike/70 Cal Row 50 Bodyweight Front Squat 50 Cal Bike/70 Cal Row

2021 01 13

GPP – Bench Day Hump 1/13

By: Paula Jager 0

Strength Bench Press 5x5 @ 60-65% E1: 30MOM For 5 Sets Rest 2mins 10 Dumbbell Floor Press 3 Sets E90s WOD 5 Rounds For Time 9 Thrusters (95/65) - (RX+115/75) 9 Ring Rows 9 Bar Over Burpees EC: 20min Assault Bike Moderately Hard, Aim For 105% of 1/4/21

2021 01 12

GPP – Squat’s up? 1/12

By: Paula Jager 0

Strength Back Squat 5x5 @ 60-65% E1: 30MOM For 5 Sets Rest 2 mins E: 90secs For 3 Sets 10 Dumbbell Split Squats Each WOD 3 Rounds For Max Reps 1min Wall Balls (20/14) 1min Mountain Climbers 1min Pull Ups 1min Rest EC: Assault Bike Cal Tabata, Rest 4mins, 2min…

2021 01 11

GPP – Dead Stop Press 1/11

By: Paula Jager 0

Strength Press 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2 mins E2MOM for 3 sets Single Arm Kettlebell Press X’s 10 each WOD For Time 50 Deadlifts (275/185) *Every Break Run = Run 200m EC: Assault Bike 25mins (5 Sets of 3min on / 2 Off Moderately Hard)

2021 01 10

GPP Jaguar Armed Forces 1/9

By: Paula Jager 0

Partner WOD 300m Shuttle Run Rest 5mins Max Pushups in 1min Rest 3mins Max Strict Pull Ups in 1min Rest 3mins Max Sit Ups in 2mins Rest 5mins 1m Run For Time

2021 01 08

GPP Don’t Be a Jerk 1/8

By: Paula Jager 0

Oly E3MOM For 15mins 3 Reps of 1 clean + 2 Jerks WOD AMRAP in 12mins 3 Front Squats @ 70% 3 Strict Pull Ups 3 Strict Dips EC: Row, Bike, Run or Versa Tabata, Rest 4mins, Repeat Tabata

2021 01 07

GPP Heart Rate on the Rise 1/7

By: Paula Jager 0

Cardio 16min Implement of Choice (Run, Row, Bike, Versa) 30secs On, 30secs Off WOD E3MOM For 15mins 22 American Kettlebell Swings (53/35) 14 Burpees

2021 01 06

GPP Real Athletes Row 1/6

By: Paula Jager 0

Strength Deadlift 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2min E: 90secs 3 Sets Single Arm Kettlebell Row 10 each Side WOD 30.20.10 Box Jumps Pull Ups EC: 20min Run, Bike, Row or Versa 1min on 1min Off Moderately Hard

2021 01 05

GPP No Stress Bench Press 1/5

By: Paula Jager 0

Strength Bench Press 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2mins E: 90secs For 3 Sets 12 Dumbbell Floor Press WOD 4 Rounds For Time 10 Hang Power Cleans (135/95) 10 Burpees EC: Tabata Row, Bike, Run or Versa

2021 01 04

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