Big congrats to Coach Kris on his new assignment.  Gonna suck when you leave us but we wish you all the best!!

NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.

ALSO: If you plan to head out to CrossFit 2019 on Monday to do “Murph”, please let Coach Sherri know.

WOD:

5 Rounds For Time

7 Front Squats (155/110)

8 Back Squats (155/110)

35 Bar Facing Burpees

*25 min time cap

Post time to Comments

The bar starts from the ground each round.

NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience…..BUT…..

CrossFit 2019 has extended an invitation to all JSCF members to do “Murph” at their location.  See the above pic for info.  Although the address is listed above (3632 W. Pinnacle Peak Suite A-120 Glendale, AZ 85310), click on the above pic to go to their website for directions.

S/S/S:

Beginner: Deadlift – 1×5, 1×5+

Add 10lbs to 13May weight  

Intermediate: Deadlift – 5RM

Shoot for 10 lbs over 5RM from 13May

WOD:

7 min AMRAP:

10 Alternating Kettlebell Snatch (1.5/1)

20 Double Unders

2 min break

7Min AMRAP:

5 Power Snatch (135/95)

10 Pull Ups

Score = combined score from both AMRAPs

Post score to Comments

NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.

S/S/S:

Front Squat

3×5

Add 5lbs from last FS workout(11May)

Video courtesy of CrossFit HQ.  CrossFit Seminar Staff member Julie Foucher demonstrates the front squat. For more info on CrossFit’s Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml

Can Julie make one more run to win the CrossFit Games in July?  Tune in the weekend of May 29-31 at games.crossfit.com to find out!

WOD:

Turkish Get Ups

2,2,2,2,2(per arm)

Increase weight ea round

NOTE:  We will not have classes Friday, May 22nd or Monday, May 25th due to Memorial Day.  Sorry for any inconvenience.

S/S/S:

Push Press

3×5

Add 5lbs from last push press workout (12May)

WOD:

21-18-15-12-9-6-3* of:

Shoulder to Overhead (115/75)

Pull-ups

*15 Double Unders between ea round

Post Time to Comments

So, to clarify, start with 21 Shoulder2Overheads, then 21 Pull Ups, then 15 Double Unders, then 18 S2OH, etc….

Pics courtesy of CrossFit Games

Big congrats to Scottsdale’s own Team OPEX Red and Amanda Goodman.  Both finished third in their respective divisions at this weekend’s South Regional and will be going to Carson, Ca in July for the CrossFit Games!

S/S/S:

Behind The Neck Push Jerk

1,1,1,1,1

Use split or power

WOD:

“21 Guns”

21 Min AMRAP:

400 meter run

21 pushups

21 box jumps (24″/20″)

15 burpees

9 pull-ups

Pics courtesy of the CrossFit Games site.

Friday starts the first weekend of Regionals!  The Atlantic and South “Super” Regions are starting things off.  Look for 2-time CrossFit Games Affiliate Cup winners, Hack’s Pack UTE, look to do damage in Dallas.  Also, look for constant top-5 Games finisher, Ben Smith to make a statement in Georgia.  Click on the above pics to go to the Games homepage for viewing the Regionals LIVE this weekend!

S/S/S:

Make up M-W’s  S/S/S

or

7X3 Muscle Snatch

goal – increase weight each round  OR perfect the technique

WOD:

Every Minute On the Minute  (EMOM) for 18 Min

Min 1: 10 Cal Row

Min 2: 10 Box Jump Overs, 24/20

Min 3: 10 Power Cleans, 155/110

Min 4: 10 Wall Balls, 20/14

Min 5: 10 Ring Dips

Min 6: Rest

During any of the minutes, should you finish the reps/cals before the end of the minute, the remaining time is rest.  If during one of the minutes you are unable to complete the rep/cals when the minutes ends, you are to finish the rep scheme you are currently doing, then rest the remainder of the minute.  Then, at the top of the next minute, move on to the movement everyone else is on.  Your score in this WOD is total successful minutes completed.  Highest score is 15 (no score for the rest minutes).

It’s starting to heat up!  Don;t forget to hydrate ALL DAY LONG!  Nothing kills a workout quicker than a cramp caused by dehydration.  ABD. Always Be Drinking!

S/S/S:

Beginner: Deadlift –  1×5, 1×5+ add 10lbs to 30Apr weight

Intermediate: Deadlift –  5RM – shoot for added 10lbs from last time

WOD:

For Time:

3k Row

Post time to Comments

pic courtesy of JTS Strength

Don’t forget, the Bryant Fitness Center will host a Powerlifting Meet on Friday, 22May from 1000 – 1330.  See the Fitness Center staff to sign up!

S/S/S:

Push Press

3×5

Add 5lbs from last push press workout(21Apr)

Post weight used to Comments

WOD:

3 Rounds For Time:

400m Run

4 Strict Chin Up

4 Overhead Squats (135/95)

Post time to Comments

Video courtesy of The Box and Me.  Pretty straight-forward for a strict chin up.  Take and underhand grip on a pull up bar, have arms fully extended in a dead hang.  Pull elbows back until your chin is above the bar.

If you missed Event 1 of the Desert Warrior Series, no fear, you can still register for event 2, “The Danakil Deadlock”, which goes down at CrossFit Forbidden Saturday, 13June.  Let’s make a big showing!

S/S/S:

Front Squat

3×5

Add 5lbs from last Front Squat set on 5May (or if you missed that day, go for 70% of 1RM

Post weight used to Comments

WOD:

12min AMRAP:

20 Burpee broad jumps (6’/4’)

10 Punch Balls (Total)(20/14)see notes

5 KB Swings (2/1.5)

Post rounds/reps to Comments

Video courtesy of Build Better Bodies.  For the Punch Balls, stand 5-10 feet from the wall (we’ll use the Wall Ball wall), stagger your feet, and use hip torque to launch the ball with enough force for it to come back to your hands.  Switch sides every 5 reps.

Pic courtesy of the CrossFit Games.  For those following, the 2015 CrossFit Games Regional workouts have been released.  Above are the WODs for the Male and Female Individuals.  Should be fun to watch!  Click on the pic to see the schedule for the Regionals. They begin on the 15th.

S/S/S:

Floor Press

5X3 Add 5# to weight used 1May

or use 65% of Bench Press 1RM

Video courtesy of CrossFit Hampton Road.  Good tips here on how to utilize a spotter.

WOD:

2 Rounds For Time:

50 Double Unders

500m Row

400m Run