CrossFit Jaguar

GPP Strength 1RM Front Squat WOD EMOM 20: MINUTE 1: 10 Deadlifts (185, 125) MINUTE 2: 5 High Box Jumps w. step down (30, 24) MINUTE 3: 200 Ft. Heavy Farmer Carry MINUTE 4: Rest CFL Strength Front Squat Heavy 5 5x5 WOD EMOM 20: MINUTE 1: 10 Deadlifts (185,…

2018 12 17

GPP 12/15

By: Paula Jager 0

GPP WOD 5 Stations of: 1) Max Broad Jump x 3 Attempts 2) Max Burpees in 2 Minutes 3) Max Air Squats in 2 Minutes 4) Max Push-ups in 2 Minutes 5) AMRAP 8 with a partner of: 5 Calorie Bike 5 Power Snatch (95, 65) 5 OHS (95, 65)…

2018 12 15

GPP and CFL 12/14

By: Paula Jager 0

GPP WOD ”Open WOD 14.4” AMRAP 14: 60 Calorie Row 50 T2B 40 Wallballs 30 Cleans (135, 95) 20 Ring Muscle-ups CFL WOD Modified ”Open WOD 14.4” AMRAP 14: 60 Calorie Row 50 Knee Lifts 40 Wallballs 30 Cleans 20 Ring Rows

2018 12 14

GPP and CFL 12/13

By: Paula Jager 0

GPP and CFL 12/13 Strength Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s. WOD 5 Rounds, each for time: 200 Ft. Sledpush Sprint (moderate weight) 20 Burpees Rest 3:00 L2: (15 Burpees per round) L1: (4 Rounds) (10 Burpees per round) Alternate Option – 60 Yard…

2018 12 13

GPP and CFL 12/12

By: Paula Jager 0

GPP and CFL Skill Handstand Walk Progressions x 10 Minutes. WOD AMRAP 20: 50 Ft. Single Arm OH KB Carry Right 50 Ft. Single Arm OH KB Carry Left 25 Air Squats 50 Ft. Front Rack KB Carry Right 50 Ft. Front Rack KB Carry Left 25 Hollow Rocks 60s…

2018 12 12

GPP and CFL 12/11

By: Paula Jager 0

GPP and CFL Strength EMOM 10: Minutes 0:00-5:00: 2 Jerks @70% Minutes 6:00-10:00: 2 Jerks @75% WOD Not for time: 10-8-6-4-2 Close Grip Bench Press (Add weight each round) Strict Chin-ups Strict T2B Double Unders (50-40-30-20-10) *Score = heaviest weight in the Bench Press Rx+:(Bar Muscle-ups in place of Chin-ups)…

2018 12 11

GPP and CFL 12/10

By: Paula Jager 0

GPP Strength Power Clean: 1RM. Rest 2:00 – Take 8-10 sets and build to a new 1RM. WOD "Barn Burner" For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) 10:00 Time Cap CFL Strength Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s. WOD…

2018 12 10

GPP and CFL 12/7

By: Paula Jager 0

GPP Strength Jerk: 1RM. Rest 2:00 WOD 4 Rounds of: 21/18 Calorie Bike 15 Pull-ups 9 Hang Power Cleans (135, 95) Rest 90s Rx+:(C2B Pull-ups) (155, 105) CFL Strength Push Press: 5 x 5 WOD 4 Rounds of: 21/18 Calorie Bike 10 Band Assisted Pull-ups OR 12 Ring Rows 9…

2018 12 07

GPP and CFL 12/6

By: Paula Jager 0

GPP Strength Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s. – Same Box as Monday WOD AMRAP 7: 3 Deadlifts (225, 155) 3 Box Jumps w. step down (24, 20) 6 Deadlifts 6 Box Jumps 9 Deadlifts 9 Box Jumps And so on adding…

2018 12 06

GPP and CFL 12/5

By: Paula Jager 0

GPP and CFL WOD For total time: Row 750m 50 Abmat Sit-ups Rest 2:00 Row 750m 50 HR Push-ups Rest 2:00 Row 750m 50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 30s) Rest 2:00 Row 750 Meters Easy Recovery

2018 12 05

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