Jack

AMRAP in 20 minutes
10 Push Press (115/85#)
10 Kettlebell Swing (53/35#)
10 Box Jump (24″)

Many of you overcame a fear yesterday…getting inverted! Every single one of you impressed me with your willingness to go upside down. It’s not a comfortable position, but hopefully you won’t feel as nervous the next time you try it. Isn’t that why you choose to CrossFit? To be pushed to do things that you would have never imagined? If you weren’t here, would you have ever tried that on your own? We’re going to keep seeing new and challenging moves come up in future programming. Keep an open mind and it will pay off in the end.

Rackman's headstand to handstand on the floor!

38 thoughts on “Jack”

  1. WUx2

    practiced a little bit of handstands against the wall

    AMRAP in 20 minutes
    10 Push Press (95)
    10 Kettlebell Swing (53)
    10 Box Jump (24″)

    9 rounds + 9 push press (Fighting a cold and have very little energy. This result should be higher next time)

  2. Guy, I’ve been working on those “press to handstand” and they are hard as hell! That’s impressive. I’m very jealous. Nice work!

  3. WU x2

    Strength: Good mornings
    5x 35-40-45-45-45

    WOD:
    (Scaled)
    AMRAP in 15 minutes:
    10 Front Squat (75#)
    10 Kettlebell Swings (35#)
    10 Box jumps
    (Subbed FS for Push Press; shoulder injury)

    = 5 rounds
    I thought it was 4 rounds this morning (that’s what’s on the board) but 5 were written in my book.
    Horrible workout for me this morning, mentally and physically. My head wasn’t in it.
    Tomorrow will be better.

    Excellent work this morning, Cheyenne.

    1. Gr8 job Amanda, front squats following 2 WODS this week that included lunges and squats I raise my glass to ya darlin’

  4. WU x 2
    Strength: back squats (1 rep)
    65-75(pr)-85(pr)-95(pr)-105(pr)-115(pr)

    WOD: AMRAP in 20 min
    10 push press (50)
    10 KBS (30)
    10 box jump (18″)
    Total: 9 rounds + 9 KBS

  5. WUX2
    Strength: Shoulder Press x 5 (should have been my Push Press x 5)
    50-55-60-65-70
    (struggled with weight and form b/c I was doing shoulder press at 85% of my push press weight-foggy brain this morning)

    WOD scaled
    AMRAP in 15 minutes
    10 Push Press – 50#
    10 Kettlebell Swings – 25#
    10 Box Jumps – Pink Box
    7 Rounds

  6. WU x2
    Strength: Push press x5 65-75-85-95-105
    The last reps of the last set were tough for me

    WOD: “Jack” scaled to AMRAP 15min
    10 Push Press 75#
    10 KBS 35#
    10 BoxJumps 22″
    7 rounds
    Have a good day everyone!

  7. Shoulder press 5’s
    65-70-75-80(4reps)-80(4reps)

    Amrap 20 min
    10 push press 85lbs
    10 kbs 35lbs
    10 box jumps 24″

    8 rounds 5 push press

    That was a tough one this morning but glad I did it as rx and bigger box cause I need the practice. Also glad for the long wods we’ve been getting, they are tough but my goat!!!

  8. WU x 2

    Strength: Dead Lift x 1

    185-195-200-205-215-225-235-245(f)-240(f)

    WOD: AMRAP 20 minutes
    10 push press (70#)
    10 kbs(35#)
    10 box jumps (brown/beige box)

    10 rounds + 5 push press

    This was a tough one, but I love the longer work-outs! Great job everyone!!

  9. WU X 2
    Strength Front Squat (3’s) 35-45-50-55-65
    WOD “Jack” Scaled to 15 min.
    6 rounds

  10. WU x2

    Strength: Push press
    45-50-60-70-75(PR)

    AMRAP 20 min
    10 push press 45lbs
    10 kbs 30lbs
    10 box jumps 20″

    8 rounds

    It was nice to practice the press to handstand at the end. This is one of my goals…oh and walk on my hands. I liked watching Sonia do a press to handstand and Kevin walk on his hands. Very impressive!! You guys are good!

  11. Steve (M/35/195)

    CFWU x 2

    Deadlift (1rm @ 0.95 of 325)
    180, 225, 245, 275, 310

    Jack (AMRAP 20)
    10 Push Press @ 95#
    10 KBS @ 50#
    10 Bench Jump @ 18″

    7R + 15r

    Press seemed to get easier as the WOD progressed. I think this was due to the fact that I started to get better form, i.e., more vertical and better hip pop with fading strength.

  12. Late Burpees x 25

    WU x2

    Clean x1
    115-135-155-185(old PR)-205(x)

    WOD: AMRAP 15min
    10x Push Press 115#/KBS 53#/Box Jump (Box+25plate)
    Score: 4+4press

    Push Press felt heavy, lowback/glutes still wont cooperate during KBS, will need to fix this.

  13. WU x 2

    Shoulder Press
    45×5, 45×5, 50×3, 55×3, 60×2(amrap-poop!), 60×3(amrap-better but got 5 last week)

    WOD – “Jack” – AMRAP in 20 min. of:
    10 Push Press @ 60% (50#)
    10 KBS (35#)
    10 Box Jump (Step up/Step down – ankle)

    9 rounds 🙂

    Nice to see all the morning people!

  14. Wu x 2 (strict on green band)

    Strength – clean X 5
    65-75-80-110 (x4)

    Wod

    Pushpress 60#
    kettlebell 35#
    box jump 20′ I think (regular wood box)

    8 rounds 9 pushpress

    Great job 7 am crew 🙂

  15. Wu x 2
    Strenght- OHS 5’s
    45-95-115-125( did one and shoulder felt wonky )-115

    WOD
    10- push press 115#
    10-kbs 53#
    10- box jumps 24″ box

    7 rounds plus 10 push presses.

    Would like to try this one on a day that I am not suffering from the wine flu…..

  16. Wu x 2
    Strength- front squat x5
    45-50-55-60

    WOD (scaled) – AMRAP in 15 min
    10- push press (45#)
    10-kbs (25#)
    10- box jumps (3 45# plates)

    7 rounds plus 6 push press.

  17. Wu x 2
    Strength push jerk 1’s
    45-50-55-65-70-

    WOD
    10 push press #50
    10kbs #30
    10 box jumps

    *scale* 5 rounds in 10 min

    Push press hard time to get under the bar.. Could of done better on the wod, box jumps make me uneasy and my mind was some where else.

  18. Wu x 2

    Strength, back Squat x3 225-250-275-295-310

    WOD
    10 push press (115 lbs)
    10 kbs (53 lbs)
    10 box jumps (Black box)

    9 Rounds

  19. WUx2

    Strength – Shoulder Press x1
    95-100-105-110-115-120(PR)

    WOD: “Jack”
    AMRAP in 20 min of
    10 Push Press 90#
    10 KBS 50#
    10 Box Jumps 24in

    7rounds & 9 Push Press.

    Great job evening crew!

  20. Warm Up x2

    Deadlift x1
    130-140-150-160-170

    WOD: “Jack”
    AMRAP in 20 min
    10 Push Press (50#)
    10 KBS (30#)
    10 Box Jumps

    11 rounds + 1 pp

  21. CFWU x 2
    Cleans (5’s)
    45-55-65-75 Had a hard time tonight with these

    WOD
    AMRAP in 20 min
    10 Push Press 50#
    10 KBS 20#
    10 box jumps (pink + 45# plate)

    8 Rounds + all Push Press + all KBS + 2 Box Jumps (Might have been 9, as I lost track)

  22. AMRAP 20min:
    10 push press (35# DB)
    10 KBS (53#)
    10 Box Jumps (24”)

    9rds + 1 KBS

    Those dumbbells were very unstable.
    Left knee started to bug me on the box jumps so I was slow on that section.

  23. CW x 2
    Push Jerk working on technique.
    Went until 105lbs, but my form was not great on that last one.

    WOD: Jack
    AMRAP in 20 min
    10 Push Press 65lbs (60% of max)
    10 KBS 35lbs
    10 box jumps on the big boy box (24″)
    9 Rounds + 6 KBS

    Very rough but fun. Great job 6:30 crew!

  24. kevin i would so go to a 7am tomorrow if there was one!!!!

    i wonder if your mom would be there with me….. hehehehee do ittttttt!

  25. Pingback: Jack « CrossFit Moncton

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