J19 Fitness - Home of CrossFit J19 - J19 Jasper - CrossFit 205 - J19 Alabaster
  • Home
  • About
  • Testimonials
  • Barbell WODs
  • WOD
  • Schedule & Rates
  • Beginner Class Registration
  • Contact
  • Crossfit J19 Hoover
  • J19 Jasper
  • Food
  • Blog
  • 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

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

  • Home/
  • About/
  • Testimonials/
  • Barbell WODs/
  • WOD/
  • Schedule & Rates/
  • Beginner Class Registration/
  • Contact/
  • Crossfit J19 Hoover/
  • J19 Jasper/
  • Food/
  • Blog/
  • Demos/
    • 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
j19_team_competition-358.jpg

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

Forging Elite Fitness

WOD

 

 

WODS

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

  • Home/
  • About/
  • Testimonials/
  • Barbell WODs/
  • WOD/
  • Schedule & Rates/
  • Beginner Class Registration/
  • Contact/
  • Crossfit J19 Hoover/
  • J19 Jasper/
  • Food/
  • Blog/
  • Demos/
    • 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
November 18, 2013

WOD 11.19.13

November 18, 2013/ Kelly Olcott

8  Mins to establish Max weighted pull up - Strict   - If you do not have a strict pull up work on Muscle Up progressions as performed in this video. http://youtu.be/b6YPB5e6Ws8 

Then

3 rounds of-

12 Strict Ring Dips
8 Strict Pull-ups

Run 800m

crossfit-girl-beer.jpg
November 18, 2013/ Kelly Olcott/ Comment

Kelly Olcott

  • WOD 11.20.13
  • WOD 11.18.12
  • Home/
  • About/
  • Testimonials/
  • Barbell WODs/
  • WOD/
  • Schedule & Rates/
  • Beginner Class Registration/
  • Contact/
  • Crossfit J19 Hoover/
  • J19 Jasper/
  • Food/
  • Blog/
  • Demos/
    • 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

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

 

Categories

  • CFJ19 History (1)
  • Youth Program (1)
  • Cooking (2)

Copyright 2016 J19 Fitness       -       Site design by See It Productions, LLC

see-it-logo_180x40.png