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J19 Fitness - Home of CrossFit J19 - J19 Jasper - CrossFit 205 - J19 Alabaster

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October 31, 2013

WOD 11.1.13 - Happy November!

October 31, 2013/ Kelly Olcott

I can't believe it November.  Tis the season early!  

10 Mins to find 1 rep Jerk  (With perfect form)

then

Then 10 min amrap

5 ring dips (shoulders on the top of the rings every rep)  

15 sec L sit hold 

6 lunges alternating with barbell in the rack 135/95

2 wall climbs (focus on core stabilization)  

 

October 31, 2013/ Kelly Olcott/ Comment

Kelly Olcott

  • WOD 11.4.13
  • WOD 10.31.13 - Last class 5:30 PM ...
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    • Air Squat
    • Back & Hip Extension
    • Back Squat
    • Box Jump
    • Burpee
    • Dead Lift
    • Double Unders
    • Front Squat
    • GHD Machine
    • Ground To Overhead-Plate
    • Hand Stand Push Up
    • Kettle Bell Swing
    • Knees To Elbow
    • Overhead Lunges
    • Overhead Squat
    • Power Clean
    • Pull Up
    • Push Jerk
    • Push Press
    • Push Up
    • Ring Dip
    • Rowing
    • Russian Twist
    • Shoulder Press
    • Sled Drag
    • Sumo Deadlift High Pull
    • Thruster
    • Tire Flips
    • Tire Sledge Hammers
    • Toes to Bar
    • Wall Ball Shots
    • Snatch

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