WODs 1.15.18 - 1.19.18 - Fit Fam February Starts - 2.5.18

All exercise programs are better with an accountability partner.  Our goal is to help people get on the right track and maintain that for life. 

Fit Fam February will be a partner intro class starting February 5th. This intro will run the whole month of February. To share and get more info click here! 

Crossfit.com has made the programming much more thorough to include scaling options for intermediate and beginner athletes. We feel like this is a huge addition to the program. Please inform people of this upgrade when talking about Crossfit. 

Monday

Warm up - Burgener Warm Up

1. Barbell Cycling
5 Rounds:
:25 Seconds – AMRAP Clean and Jerks (135/95)
Rest :35 Seconds

Intermediate - 95/65

Beginner - Use an empty barbell

2. 5 Mins to build to a heavy three DL. 

3. Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

Intermediate

DL - 315/205

10 K2E

15 BB F B

Beginner

DL 185/115

10 Knee Tucks

15 BB F B

Tuesday

Warm up

2 Rounds

200 Meter Row

10 Hollow Rocks

30 Second Sampson Stretch - each leg forward

10 Wall ball shots

Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 medicine-ball cleans
120 single-unders

Men: 10-lb. ball
Women: 6-lb. ball

Wednesday

Warm Up

3 rounds

5 Burpees

5 Pull up kips

5 Bridge Ups

between rounds go down back across the gym alternating high knees and kareoke. 

1. Conditioning
5 Rounds, On the 4:00
15 Chest to Bar Pull-Ups
18 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike , Row, Ski

Intermediate

5 Rounds, On the 4:00
15 Pull-Ups
18 Dumbbell Snatches (40/25)
15/12 Calorie Assault Bike , Row, Ski

Beginner

3 Rounds, On the 5:00
15 Ring Rows
18 Dumbbell Snatches (25/15)
15/12 Calorie Assault Bike , Row, Ski

Thursday

Warm Up - Barbell thrusters to bring Sally up. Click Here 

1. Back Squats - Build up to 82% then squat E2MOM
5 Reps @ 82%
2 Reps @ 85%
5 Reps @ 82%
2 Reps @ 88%
5 Reps @ 82%
2 Reps @ 91%

2. Conditioning
4 Rounds of:
AMRAP 4:
30/20 Calorie Row/Bike/Ski
20 Sit Ups
AMRAP 10 Meter Shuttles Sprints
rest 2 minutes between rounds

Friday

Warm up

3 Rounds

10 Plank ups

10 Russian KB Swings

In between rounds down back across gym alternating high knee kicks and Butt Kicks

then

50-40-30-20-10

Push Ups

KB Swings 53/35

Mountain Climbers

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WODs 1.8.18 - 1.12.18 - Jump Start January Starts This Week!

The arctic temperatures have moved on! It's time to get this year going full blast! We are super excited about what's in store for 2018! If you see a new face give them a fist bump or a high five. Everyone could always use a little encouragement!

Monday

Warm Up

3 Rounds

10 Squats

10 Mountain Climbers - 10 each leg

10 Sec Handstand Hold or Top of Push Up Plank Hold

10 Hollow Rocks

For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

The pistol squat  Training the pistol - part 1 Scaling the pistol with a box 

Tuesday

Warm up

2 Rounds

200 Meter Jog

10 Sec hang from bar

10 Hollow Rocks

4 Clean and Jerks at 50% of workout weight. 

5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks

Men: 185 lb.
Women: 125 lb.

Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks

Men: 135 lb.
Women: 95 lb.

Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks

Men: 75 lb.
Women: 55 lb.

The L Pull Up 

Wednesday

Warm up

1000 Meter row

Banded Stretches - Hips, ankles, shoulders

Sampson stretch - 30 seconds with each leg forward

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

The Crossfit Total

Thursday

Warm up

Burgener Warm Up - 3 Rounds

1. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between

2. Conditioning
AMRAP 3:
15/12 Calorie Bike/Row/Ski
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike/Row/Ski
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike/Row/Ski
4 Power Snatches (135/95)

Friday

Warm up

2 rounds

50 Single unders

10 Lunges

10 Box step overs

4 rounds

20 Lunges holding plate 45/35

40 Double Unders

20 Box overs

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WODs 12.25.17 - 12.29.17 Merry Christmas! - Jump Start January Intro Starts 1.8.18

We hope that everyone is soaking up quality time with the fam and getting some much needed rest. The gym will be closed Monday and Tuesday. Regular hours Wednesday through Friday. 

We are super thankful for our gym family and the growth that is taking place at J19 in Alabaster and Jasper.  January is when everyone is looking to make that commitment to get in shape.  We want to help as many people as possible.  Please help us promote the Jump Start January Intro. The classes start on January 8th. This will be the perfect way to set someone on a path to fitness. 10 Total classes for only $50. Click here to go and share the event or get more info.

Monday - Gym Closed.

Tuesday - Gym Closed.

Wednesday 

1. Pause Front Squat
Build to a Heavy Single

2. Conditioning
AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (135/95)
Calorie Bike, row or ski

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swings (70/53)
Front Squat (115/80)
Calorie Bike

Thursday

1. Barbell Conditioning
On the Minute x 5
5 Touch and Go Power Clean and Jerks

2. Conditioning
AMRAP 15:
15 Power Snatches (75/55) - Do not drop bar from overhead. 5 Burpee Penalty
30 Double Unders
15 Wall Balls (20/24)
30 Double Unders

3. Midline - Extra work
2 Rounds:
50 AbMat Sit-Ups
20 Back Extensions

Friday

Happy New Rear!

1. Conditioning
Teams of 3
For Time:
100/70 Calorie Row
100 Dumbbell Snatches (50/35)
100 Lateral Barbell Burpees
100 Thrusters (115/80)
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row 

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WODs 12.18.17 - 12.22.17 - Merry Christmas Time!!!

Grinch Games was lot's of fun!  Definitely one of my favorites. Thank's to everyone that helped and participated. 

We hope that everyone is settling in and cozying up during this holiday season. Such a great time of year!  Time to hug a little tighter and slow things down a bit. 

We launching an intro class on January 8th called "Jump start January"! Lot's of people out there looking for a Jump Start in January. With your help we can grow the gym a good bit.  Please follow this link to the facebook event then invite and share with your people.  We thank you big time in advance!!   

Monday

Thomas Cox with Mealfit will be coaching the 5:15 AM

Warm-Up
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10e Reverse Lunges (optional to add a little load with DBs or Plate)
3-5 Pull-Ups or Chin-Ups or ring rows with a :02 hold at the top

Then

21-15-9

OH Lunge 25/35

Burpee 

Sit Ups

Rest 3 Mins

12-6-3

Same movements.

Tuesday 

Warm-Up
3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows

Then

10-9-8-7..........1

Push Press 115/75

Deadlift

Pull Ups

Wednesday

Warm-Up
3 Rounds NFT of:
16 Dumbbell Thrusters
12 Ring Rows
200m Jog

Conditioning
3 Rounds:
10 Front Squats (185/135)
20 Wall Balls 20/14
50 Double Unders

Thursday

8 Rounds

Run 200 Meters with sandbag or another heavy object. 

10 Power Cleans 115/75

Friday

12 Days of Christmas

Start at 1, then 2-1, then 3-2-1, then 4-3-2-1 and so on until you complete the last round 12-11-10-9-8-7-6-5-4-3-2-1. 

1. Handstand push-up
2. 24″ Box Jumps
3. Thrusters (95#/65#)
4. Pull-ups
5. Burpees
6. Toes to Bar
7. Wallballs (20#/14#)
8. KB Swings (24kg/16kg)
9. Double-unders
10. Overhead Lunges (5 each side, 45#/25# Plate)
11. Hang Power Cleans (95#/65#)
12. Snatches (95#/65#)

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WODs 12.11.17 - 12.15.17 - Grinch Games Registration Closes Monday

Can't wait to get together next Saturday for Grinch Games.  Grinch Games is an annual event for the J19 community and special guests.  If you are part of our classes then you are ready for Grinch Games.  Register by following this link

Monday

1. Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (70/53)
10/7 Calorie Row
7 Burpees over Barbell

2. Deadlift
3 Sets of 20:
Unbroken Deadlifts RX (225/155) Scaled 175/95

Rest as little as needed between rounds

Tuesday

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2. Conditioning
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65) Scaled (75/45)

Wednesday 

1. Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

2. 100 Burpees 

3. Romwod

Thursday 

1. Conditioning
3 Rounds:
10 Back Squats (185/135)
20 Pull-Ups
50 Double Unders

Friday

1. Conditioning
8 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Sandbag Sprint (70/50/35)

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WODs 12.4.17 - 12.8.17 - Grinch Games Saturday December 16th 8:30 AM - 12:30 PM - Registration will close soon.

Happy holiday's everybody! We hope that everyone takes the opportunity to love on people a little bit more during this season. 

We look forward to mixing it up and hanging out with the entire growing J19 community at Grinch Games. This event is for members and invited guests only. Let us know if you have a family member that would enjoy participating. To register for Grinch Games follow the instructions below. 

6th Annual Grinch Games 2017 Registration
40.00
Quantity:
Add To Cart

Monday - Oogies Revenge from Nightmare before Christmas.

On A 15:00 Clock:
21 - 15 - 9
Double KB Deadlift (72/53)
Handstand Push Up
Calorie Row
Burpees

With remaining time:
50 Synchronized Goblet Squats

On go, Each team has 15:00 to complete 21-15-9 then 50 Synchronized Goblet Squats. Each partner must complete each movement, working one at a time, before moving on to the next.

DKBDL: Kettlebells must start resting on the floor, and be brought to a full standing position (defined as the hips being open and in line with the shoulders and ankles). Both kettlebells must touch the floor between each rep.

HSPU:
MEN - You will have one AbMat and a plate on each side, level with the top of the mat. 
WOMEN - You will have the AbMat only.
Rep must begin in a full handstand, heels in contact with the wall. Athlete should touch the mat with their head, then return to a fully supported handstand with feet on the wall to finish each rep, arms fully extended. Failure to fully extend arms, or maintain contact with the heels on the wall to finish the movement, will result in a no-rep.

We will be practicing full range of motion burpees. From a standing position, athlete’s chest must make contact with the floor, then come to a standing position with hips extended to finish each rep. Failure to open the hips at the top of the burpee will result in a no-rep.

During the HSPU, row, and BrPs:
Non-working partner must hold kettlebells off of the floor
during opposite partner's working set.

Partner (A) begins and finishes deadlifts, partner (B) begins and finishes deadlift. Partner (A) begins and finishes HSPU while (B) holds both KBs off of the floor. Partners swap. (B) does HSPU, (A) holds KBs. Partner (A) Rows while (B) holds. Partners swap. (B) Rows, (A) holds KBs. Partner (A) does BrPs while (B) holds both KBs. Partners swap. (B) does BrPs, (A) holds KBs. Continue until 21-15-9 is complete.
After finishing 21-15-9 continue to 50 synchronized goblet squats. Squats must be synchronized, partners must squat & return to a full standing position together.
Score will be time completed or reps completed before 15:00 mark.

Scaled & Masters

On A 15:00 Clock:
21 - 15 - 9
Double KB Deadlift (53/35)
SHOULDER TO OVERHEAD (65/45)
Calorie Row
Burpees

With remaining time:
50 Synchronized Goblet Squats

On go, Each team has 15:00 to complete 21-15-9 then 50 Synchronized Goblet Squats. Each partner must complete each movement, working one at a time, before moving on to the next.

DKBDL: Kettlebells must start resting on the floor, and be brought to a full standing position (defined as the hips being open and in line with the shoulders and ankles). Both kettlebells must touch the ground between every rep.

SHOULDER TO OVERHEAD: Barbell will begin at shoulder level. Athlete will press the barbell overhead and finish in a bicep-to-ear position with arms fully extended. Any movement that brings the barbell to this position will be accepted, strict press, push press, push jerk, split jerk etc ...

We will be practicing full range of motion burpees. From a standing position, athlete’s chest must make contact with the floor, then come to a full standing position with hips extended to finish each rep.

During the Press, Row, and BrPs:
Non-working partner must hold kettlebells off of the floor
during opposite partner's working set.
Partner (A) begins and finishes deadlifts, partner (B) begins and finishes deadlift. Partner (A) begins and finishes Press while (B) holds both KBs off of the floor. Partners swap. (B) does Press, (A) holds KBs. Partner (A) Rows while (B) holds. Partners swap. (B) Rows, (A) holds KBs. Partner (A) does BrPs while (B) holds both KBs. Partners swap. (B) does BrPs, (A) holds KBs. Continue until 21-15-9 is complete.

After finishing 21-15-9 continue to 50 synchronized goblet squats. Squats must be synchronized, partners must squat & return to a full standing position together.

Score will be time completed or reps completed before 15:00 mark.

Tuesday

Partner Warm Up

EACH partner will have 2 minutes to accumulate as many calories as possible on the bike.

While partner (A) is on the bike, partner (B) will complete 100 DUs (Scaled & Masters - You may do 100 DUs or choose 150 Single Unders, but once time starts, you cannot swap).
Each team will get one minute to rest before swapping on the bike and rope.

For every double under (or single under) not completed in the 2 minute time frame, or single under for scaled and masters, one calorie will be deducted from your total score on the bike.

Then 

RX:

10:00 Cap

60 Alternating Box Jumps (30/24)
20 Synchronized Power Snatch (115/75)
10 Synchronized OH Squats (115/75)
20 Synchronized Power Snatch (115/75)
60 Alternating Box Jumps

Athletes will have ONE box per team and will alternate each rep, facing the box (and each other), full extension with the hips and knees must be made before the feet leave the box. Athletes to perform 30 Box jumps PER PERSON, 60 TOTAL. Crossing over box is not permitted.

Each RX team will have 2 barbells. Synchronized reps of the Power Snatch will be defined by a full lock out of the knees, hips and elbows at the top of the movement by both athletes on every rep simultaneously, control must be maintained at the top of the movement by both athletes for rep to count. Synchronized OH Squats will be defined by the same standards. Failure to maintain control at the top of any movement, by either athlete, will result in a no-rep.

SCALED & MASTERS

10:00 CAP

60 Alternating Box Jumps (24/20)
30 Synchronized KBS (53/35)
30 Synchronized Front Squats (95/65)
30 Synchronized KBS
60 Alternating Box Jumps

Athletes will have one box per team. Team mates will face each other and alternate each rep, finishing with hips extended on top of the box. Crossing over box is not permitted.

Each team will have two kettlebells and two barbells. Athletes must demonstrate simultaneous control at the top of each swing. Kettlebell must finish in the inverted position, directly overhead, for each rep.

Front squats must start with bar in the front rack position, elbows forward the bar. Athletes must squat, hips breaking the plane of the top of the knee, and return to a standing position, hips and knees extended, simultaneously, for each rep to count.

Wednesday

On the Minute x 5:
5 Back Squats – 72%

Mobility 20-25 Mins Romwod

Thursday 

With a partner

1-3 Mins complete as many pull ups or ring rows as possible. 

Then 3-15 Mins

Cleans

24 - 135/85  Scaled 95/55

20 155/105  Scaled 115/65

16 185/125 . Scaled 135/80

12 205/145 Scaled 155/95

8 225/155  Scaled 175/105

4 245/165 Scaled 185/115

2 265/175 Scaled 205/125

Friday

50-40-30-20-10

Jump Squats

Sit Ups

Long Jump in meters

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WODs 11.27.17 - 12.1.17 - Bring a friend Wednesday for the rest of the year.

We hope that everyone had a great Thanksgiving! This is the time of year when people are contemplating getting in shape and losing the extra pounds at the beginning of the year.  Invite your friends to come try out the gym at anytime on Wednesday's. 

Grinch Games is December 16th! Come join us for a fun time of community and comradery! REGISTER NOW!

Monday

1. Front Squat
3×3 – 80%
3×1 – 85%

2. Conditioning
AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Tuesday

1. Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk

2. Conditioning
“Gwen”
15-12-9:
Unbroken Clean and Jerks
Athletes choice on loading.Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday - Bring a friend day

Teams of 2 - One athlete works at a time

50-40-30-20-10

Sit ups

Row Calorie

Air Squats

Thursday

AMRAP 20 Mins

Farmer Carry 200 AHAP

20 Push Ups

20 Tire Hammers

Farmer Carry 200 

50 Double Unders

HSW 10 Meters or 10 A Frames

Friday 

1. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

2. Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

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WODs 11.20.17 - 11.22.17 - Happy Thanksgiving! - Closed Thursday and Friday

Happy Thanksgiving to everyone! We are thankful for all of you and the relationships that we have. We have a normal schedule through Wednesday then closed on Thursday and Friday. We hope that everyone enjoys time with family and friends. 

Don't forget to register for Grinch Games on December 16th.  The event will start at 8:30 AM and end right at noon. We look forward to this special time together as one big community! Click here to register.

Monday

Front Squat 5x3 @ 85% EMOM

15 Min AMRAP

Long Jump 20 Meters (every 4th jump do 4 burpees)

10 Single arm DB or KB Thrusters 53/35 - Alternate arms by rounds

20 Sit ups

Tuesday

Build to a 1 RM Clean

5 Rounds for time

10 Cleans 135/95

20 OH Lunges - 45/25

30 Double unders

40 Flutter Kicks

Wednesday

"Happy Friendsgiving" With a partner. One partner works at a time. Runs are together. Each partner completes all work.  30 min time cap. 

First stop
Angie’s House
20 pull-ups
20 push ups
20 sit ups
20 air squats

Next stop
Helen’s house
400m run
21 KB swings (53/40)
12 pull-ups

Third stop
Fran’s house
15 Thrusters (95/65)

4th stop
Nancy’s House
400m run
15 OHS (95/65)

5th stop
Isabel’s/Grace’s house
20 G2OH (135/95)

Last stop
Kelly’s house
400m run
30 box jumps (24/20)
30 wall ball (20/14)

Thursday - Closed - Happy Thanksgiving!

Friday - Closed - Enjoy and relax.

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WODs 11.13.17 - 11.17.17 - Register for Grinch Games - December 16th.

The 6th annual Grinch Games will be at J19 on December 16th.  This is a half day event for members and invited guests only.  This is not an intense competition but a time for us to come together as a community , have some fun and celebrate Christmas. Teams of four will be compiled by Kelly O. in an effort to make the day as even as possible. This is great for beginners and first timers.  Register by following this link. All athletes will receive an awesome long sleeve T shirt. 

We need your help to continue to grow the gym! There is no better way to do it than referrals from our members. Please invite your friends to come in and see what it's all about. Thanks in advance! 

Monday

1. Back Squat
5 Sets of 3 @ 85% - EMOM

2. Conditioning - Depending on the class size start athletes at different stations to accommodate for equipment.                                                                                                                                         
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Calorie Row
:10 Seconds Rest

Tuesday

5 Rounds - 20 Min Cap

200 Meter Farmer Carry - AHAP

10 Pull Ups

10 Burpees

Wednesday 

1. Conditioning
AMRAP 4:
27/23 Calorie Row
21 Power Cleans (135/95)
15 Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (115/80)
15 Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (95/65)
15 Box Jump Overs (24/20)

*Extra outside of class

2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups or pull ups or ring rows. 

Thursday

1. Deadlift - Build to a heavy set of 2 over 6 rounds EMOM

2. 5 Rounds 

10 DL 225/155

10 Tire Flips

20 Meter HSW or 10 kick ups or attempts

Friday 

1. Power Snatch - Do not drop bar from overhead
On the Minute x 10
2 Repetitions

2. Conditioning
4 Rounds:
15 Power Snatches (75/55) - Do not drop bar from overhead - 5 burpee penalty
30 Double Unders
200 Meter Run

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WODs 11.6.17 - 11.10.17 - 6th Annual Grinch Games is December 16th!

The holiday season is upon us!  Such a great time of year!  My favorite event of the year is Grinch Games. This is an event that you don't want to miss. If you are participating in our classes you are ready for Grinch Games. The event will be December 16th and is for members and special guests only.  For details and to register Click here

Monday

Conditioning
5 Rounds on the 4:00: 
400 Meter Run
1 Round of “DT” (155/105)

Tuesday

1000 Meter Row

30 Burpees

500 Meter Row

20 Burpees

250 Meter Row

10 Burpees

* Extra work outside of class

Midline
2 Rounds For Quality: 
40 GHD Sit-Ups
20 Back Extensions
Accumulate 1:00 L-Sit

Wednesday

1. Deadlift
6×3
Climbing in weight

2. Conditioning
3 Rounds:
7 Ring Muscle-Ups or 2 Pull ups and 2 dips
50 Air Squats
10 Hang Power Snatches (115/80)

Thursday 

50-40-30-20-10

Box Overs 24/20

Double Unders

Sit ups

Friday

Teams of 3
AMRAP 7:
50 Front Squats (115/95) 
50 Front Squats (155/135)
AMRAP Front Squats (205/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115) 
rest 3:00
AMRAP 7: 
50 Pull Ups
50 Ring Dips
AMRAP HSPU

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WODs 10.30.17 - 11.3.17 - No 7:15 PM Class on Tuesday

BOA was a huge success. Thank you to everyone that helped make it happen. Congratulations to team "Sweep the leg if necessary" for taking 3rd in the Male RX and Team Smak Talk for taking 1st place in the Mixed Scaled division. 

Kelsi officially passed her level 1!!!  Looking forward to her getting involved with coaching. 

Monday  

1. Conditioning
For Time: 
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

*extra work outside of class

2. Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Tuesday - Last Class Will Be 6:15 PM

10-31-17

Cleans 155/105

T2B

Burpees

Double Unders

Wednesday

1. Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

2. Conditioning
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)

Thursday

For time:
60 push-ups
50 dips
40 handstand push-ups
30 K2E
20 jerks, 155 lb.
10 push presses, 155 lb.

Friday

Teams of 3
AMRAP 7:
50 Back Squats (135/95) 
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105) 
AMRAP Bench Press (185/115) 
rest 3:00
AMRAP 7: 
50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

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WODs 10.23.17 - 10.27.17 - Gym closed Saturday for BOA.

Please join us for BOA this Saturday at J19. For those that are not familiar it's an event that requires teams of four to all be born of a different decade. We will have MEALFIT a special caterer that will be cooking up some amazing food. Come and eat and watch the action as the younger and the older compete together. 

Were also are starting a new intro course next Tuesday. We have a great class but still have some openings. Great opportunity for someone to begin the journey of fitness. We have gift cards available if you would like to give someone the gift of fitness. 

Reminder - We have bootcamp classes at 7:30 and 11:30 AM M-W-F. 5:30 PM M-TH These classes do not require intro. You can bring a friend at any time. The drop in fee for a bootcamp class is $10. 

Monday

1. Deadlift
On the Minute x 7
3 Deadlifts
Build each set

2. Conditioning
4 Rounds For Time: 
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

*Extra outside of class

On the 2:00 x 5 (10 Minutes) 
25/18 Calorie Row
Any time remaining in interval: Max Wallballs (20/14)

Tuesday

1. Conditioning
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Wednesday

1. Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then

5×1 to build to a heavy single

2. Conditioning
For Time: 
30 Power Snatches (135/95)

3. Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats

Thursday

20 Min AMRAP

50 Dubs

10 Tire Flips

Carry Stone AHAP 100 Meters

5 Clean and Jerks 135/95

Friday

10 x 100 M Sprint Rest 90 seconds between rounds

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WODs 10.16.17 - 10.20.17 - Tell someone about intro on October 24th. They need it.

Everyone needs an intro to fitness at some point. We have a great one building at J19 starting the 24th of October. We are also doing a 50 plus masters challenge that is getting a bunch of sign ups. If you have worked out at J19 in the past and somehow find yourself doing nothing NOW this is you. Quit sitting there thinking hmmm i really should get my butt in there. Get on the yellow brick road to feeling better. here's the link. Get on it. 

If you struggle with eating properly and need some help we have you covered.  Make an appointment with Mark Jenkins - 205-937-2870.  When participating in frequent physical activities like Crossfit less food is not always better. Follow him on Istagram @discoverthefood. 

The gym will be closed next Saturday for Battle of The Ages.  Please come out and watch and eat some Mealfit. Mealfit is a fantastic quality food provider and caterer. If you would like to volunteer, get a free t shirt and meal put your name on this list.  Thanks in advance! We are going to have a blast. 

Monday

1. Deadlift
Build to a Heavy Set of 5

2. Conditioning
On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155) (185/115)
2nd: 15 GHD Sit-Ups or weighted sit ups. - Talk to your coach. 
3rd: Max Calorie Bike , ski or row or burpee

*Extra work not part of regular class

1. Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

Tuesday

 

1. Overhead Squat
Build to a Heavy Set of 3 - If you do not have a mature full squat work on mobility and OHS with PVC pipe before attempting weighted OHS. Talk to your coach. 

2. Conditioning - Rowers can be shared to accommodate equipment requirements. 
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00 
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

Wednesday

1. Conditioning
3 Rounds:
75 Double Unders
100 Russian Twists 45/35
15 Power Cleans (135/95)

Thursday

1. Conditioning
Teams of 3:
100 Calorie Assault Bike or Schwinn or Ski
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups/ Pull Ups / Ring Rows
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100 Calorie Assault Bike

Friday

1. Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

2. Front Squat
On the Minute x 10
Build to a Heavy Front Squat

Rest 5 Mins

Cash out with Max effort burpees in 5 Mins. 

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WODs 10.9.17 - 10.13.17 - Next Intro Starts 10.24.17

Our next intro class will begin on October 24th. Please refer people to this link for more info and to register. This is a great place for anyone to start their fitness journey! 

Battle of the ages will be at J19 on October 28th. The gym will be closed that day. We still have a few slots available for judges and volunteers. Sign up to help out here

Monday

1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

Then:

For time:
50 wall-ball shots - Synchronized with both athletes in the bottom at the same time. 
30 cleans, 135/95 lb. - Split anyway
50 wall-ball shots
20 cleans, 185/135 lb.
50 wall-ball shots
10 cleans, 225/155 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

Tuesday

1. Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell or KB Reverse Lunges (50/35) - Single dumbbell for both movements. 
9 Dumbbell or KB Clean and Jerks (50/35)

Wednesday

Deadlift up to heavy touch and go.

5-4-3-2-1

Then

10 Minute AMRAP

3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

Thursday

"Jackie"

1000 Meter Row

50 Thrusters 35/45 - Do not drop empty bars

30 Pull ups

Rest 5 mins

500 M Row

25 Thrusters 35/45

15 Pull ups. 

Track time for first round of Jackie. 

Friday

40-30-20-10

Sit ups

Push ups

Double Unders

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WODs 10.2.17 - 10.6.17 - Fall is here! Yay!!

We have acquired a new gym in the Alabaster/Pelham area. Crossfit Sky Soldiers. www.crossfitskysoldiers.com Classes are available to J19 members at no additional cost. Please refer people that you know in that area to that facility. Thanks you for being an awesome community! We are super excited about this opportunity!

If you or someone you know needs a little dietary consultation or personal training we have you covered.  Mark Jenkins is doing customized plans that are tailored to your likes and habits. Schedule a meeting directly with him to get more info. - 205-937-2870. 

BOA is on October 28th. We could use some volunteers and judges pretty please. To register to help out and get a free tshirt and mealfit. Click here to sign up

Monday

1. Conditioning
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35) 
9 Toes to Bar

2. Pause Overhead Squat
Build to a Moderate Single
3 second pause

*Extra work

3. Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

Tuesday

1. Conditioning
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

2. Midline
For Quality: 
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)

Wednesday

1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%

2. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)

Thursday

25 Minute AMRAP

200 Meter farmer carry 53/35/26 KB or something close in weight

20 Tire Hammers

10 Burpees

5 Push Ups

1 long jump. 

Friday

1. Barbell Cycling  - Start at a weight that you can add through the five rounds and up heavy.
For Time:
10 Power Snatches (135/95)
8 Power Snatches (155/105)
6 Power Snatches (175/125)
4 Power Snatches (195/140)
2 Power Snatches (215/150)

2. Conditioning
On the 3:00 x 4 Rounds
20/15 Calorie Row
15 Barbell Facing Burpees
Max Push Presses (135/95) in time remaining
No rest between rounds

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