Jag 28

By / August 20, 2012

Skill of the Week – Snatch Balance

Run 800m
28 Kettlebell Swings (70/53#)
28 Strict Pullups
28 Clean and Jerks (135/95#)
28 Strict Pullups
Run 800m

Rob with his son Marc

145 thoughts on “Jag 28”

  1. Joanna

    U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

  2. Andy

    Mobility

    300m run

    WU x 1

    Strength: Clean & Jerk
    5x 95-115-125-135-105

    WOD “Jag 28”
    Run 800m (scale 400m)
    28 Kettlebell Swings (53#)
    28 Strict Pullups (scale with med band)
    28 Clean and Jerks (105#)
    28 Strict Pullups (scale with med. band)
    Run 400m
    Time: 21:33

  3. Gilles

    Mobility
    300m run
    WU x 1
    Strength: Clean & Jerk x 5
    95-115-125-135-140×1

    WOD “Jag 28″
    scale 400m Run
    28 Kettlebell Swings (50#)
    28 Strict Pull ups
    28 Clean and Jerks (105#)
    28 Strict Pull ups
    scale 400m Run

    Time: 21:35

  4. Rachel

    Mobility
    300m run
    WU x 1
    Strength: Clean & Jerk x 3
    15, 35, 45, 50, 55, 60×2

    WOD “Jag 28″
    scale 400m Run
    28 KBS (25#)
    28 Strict Pull ups (green & small purple band)
    28 Clean and Jerks (50#)
    28 Strict Pull ups (green & small purple band)
    scale 400m Run

    Time: 17:03

  5. Maria

    Strength clean and jerk 5x
    55-65-70-75

    WOD Jag 28
    800 m run
    28 KBS @ 35#
    28 strict PUs w/ med purple band
    28 C&Js @ 65#
    28 strict PUs w/ med purple band
    800 m run

    Time= 23:38

    Tough one. Thanks for the push on the last run Trent!

    1. Trent

      If you would have picked up a little bit a speed on the last streach, I would have lost heart and never would have cought you. Nice run for sure, great job!

  6. Kevin

    Clean and jerks x1
    135-155-175-195-215-225-235 (PR for squat clean – felt really good)

    Jag28 Rx’d
    21:32

    4. Lora

      Congrats on the squat clean PR! That’s HEAVY! You would think that would slow you down a little on the WOD….but NOPE! LOL! Well done.

  7. Joanna

    Clean & Jerk x1
    65 85 105 115 125 130 (match PR) 135 F – pushed out front. It’s getting closer though. I’ve been at 130 for a LONG time.

    Jag 14 (scaled to half reps but kept movements Rx’d at 50# KBS, strict PU and 95# C&J)
    13:25

  9. Trent

    300m run
    WU x 1

    Strength: Clean & Jerk
    2x 95-115-135

    Wod jag 28
    800 m run
    53# kbs
    Strict pull ups
    115 C&J
    Strict pull ups
    800 m run
    Time 23:36

    Rough Monday morning. Biggest thing was I forgot to grab my good shoes, tried the 300m jog with them and said “Nope, not happening” went home and grabed them, but missed most of the strength. Happy I did, made for a nice workout.

  10. Gillyon

    Warmup
    Shoulder press (5) 45-50-55-60-65(4).

    Jag 28
    800 m run
    28 KBS @ 35#
    28 strict PUs w/ med purple band
    28 C&Js @ 65#
    28 strict PUs w/ med purple band
    800 m run
    Time – 23:20

    I was not feeling it today. Not my best day at the gym. Took too many breaks. Blaaah

    2. Lora

      The strict pullups have me a little worried (even with a band). They are tough. You did GREAT Gillyon. 23-ish minutes is awesome!!

  11. Tom

    warm up as posted

    strength, push press
    5 @ 95, 115, 115, 120, 120
    kept it light this morning

    Jag 28
    800 metre run
    28 kbs a 53 lbs
    28 strict pull ups (no band)
    28 clean and jerks at 95 lbs
    28 strick pull ups (with purple band)
    800 metre run

    25:45

    really struggled this morning, thought it may be a “did not finish”. first time in the gym in 10 days and i felt every bit of it. glad there was enough on the tank to finish. Note to myself “don’t take time off from the gym you are too old to make a comback”.

    1. Heather S

      That’s what keeps me there – at this age big chunks of time away are a thing of the past 🙂

    2. Lora

      Ha ha! Nice work Tom. I think this one sneaks up on you really quick. It looks like a shoulder blaster. Getting through the second round of strict pullups is going to be tough both physically and mentally, I’m sure.

  13. Jeff

    Great pic Marc and Rob.. Seems by the blurring that Marc is moving much faster than dad is? Maybe just the camera angle!! Lol

  14. Chantal Guerette

    Mobility
    300m run
    WU x 1

    Strength Clean and Jerks 5 x 40-45-50-55-60

    WOD “Jag 28”
    – 800m run
    – 28 KBS at 30lbs
    – 28 Strict pullups (with red band)
    – 28 Clean and Jerks at 50lbs
    – 28 Strict pullups (with red band)
    – 800m run

    Time : 19:50

    This was a good one ! It was my first workout with the 30lbs KB. The first round of pullups was ok but the second round, after the clean and jerks… outch !!! Good job everybody 🙂 Bienvenue à Crossfit Moncton Josianne et Jean-Sébastien 😀

      1. Chantal Guerette

        Aww thanks Gill 🙂 You did to for a “bad day” hehe Clean and Jerks at 65.. woahhh !!

      1. Chantal Guerette

        Thanks Lora !! At what time do you go to CF ? I don’t see you anymore since I started going in the morning. With school starting back next week (for teachers), I’ll probably see you again soon 🙂

    3. J-S

      Thanks for the welcome! Guess I’m gonna post my results too, lol

      WOD “Jag 28″
      – 800m run
      – 28 KBS at 40lbs
      – 28 Strict pullups
      – 28 Clean and Jerks at 85lbs
      – 28 Strict pullups
      – 800m run

      Time : 22:35

      Felt pretty good! Pretty hard but fun!

  15. Robyn

    Mobility
    300m run
    WU x 1

    Shoulder Press: 5×15-20-25-30-35

    WOD: Jag 14 (half reps, distance, etc.) w/KBS @15#, ring rows, and 35# for C&J.

    Time – 14:22

  16. Heather (Mum)

    Mobility
    300m run
    WU X 1

    Glut Ham Developer Horizontals 4 sets of 5
    WOD
    Jag 14
    400 m run
    14 KBS (25)
    14 ring rows
    14 deadlifts(90)
    14 ring rows
    400 m run
    Time 11:55

  17. Ron

    WOD – 19:22

    Scaled:
    800m run
    28 Russian KBS #50
    28 Ring rows
    28 Power cleans #110
    28 Ring rows
    800m run

  18. Rob Brydges

    Mobility 
    300m run
    Wux1
    Strength.  Clean and jerk
    95 95 100 105 

    “Jag 28”
    Run 800m
    28 kbs  53lbs
    28 strict pull ups
    28 clean and jerks 95lbs
    28 strict Pullups
    Run 800m

    In 28:25
    Rob Brydges

  19. Blake

    Mob / 300m run / WU x 1

    Strength:
    (Squat) Clean & (Split) Jerk x 3
    95 -115 – 135 – 145 – 155 (2U…2 “uglies”) – 155(1)

    “Jag 28″
    Run 800m
    -28 KBS @ 53#
    –28 Strict Pull-Ups
    —28 Clean & Jerks @ 115#
    –28 Strict Pull-Ups
    Run 800m

    26:42

    1. Lora

      Well done, Blake. Some nice weight going up on your C&J in strength practice. Fast time on the WOD too.

  20. Josh

    300m run
    Wu X 1
    Deadlift x 5 @ 160-175-190-205-230#
    Jag28
    800m
    28kbs 50#
    28 strict Pull up (purple band)
    28 Clean/jerk @ 115#
    28 strict Pull up (purple band)
    800m

    Time 27:33
    Love what these hero’s have done for us but their workouts make me feel like i’m going backwards:)

    2. Lora

      The hero WODs give us ALL a run for our money. Its fun when they come around again, so you can see the progress you’ve made….and trust me…YOU WILL!

  21. Chantal L.

    300m run
    WU x1
    C+J practice
    3×75, 3×85, 2×95, 1×105, 1×115, 1×125(split jerk), 1×130 (split-ish clean, split jerk)

    WOD Jag 28

    Run 800 m – Scale to 400m
    28 KBS (35#)
    28 strict pullups (black)
    28 C+J (90#)
    28 strict pullups
    Run 800m – scale 400m

    Time: 29:51

    Mobility class!

    1. Lora

      Nice C&J’s there Miss Chantal. That’s a lot of weight you’re throwing around. Congrats on the sub 30:00 finish on the WOD too 🙂

  23. Brock Rob

    Mobility
    300m run
    Wux1
    Strength. Clean and jerk (5)
    95 115 125 135 95(8) Still need to work on technique

    “Jag 28″
    Run 800m
    28 kbs 53lbs
    28 strict pull ups
    28 clean and jerks 115#
    28 strict Pullups
    Run 800m

    Time 25:04
    :

  24. Valérie Arseneau

    Mobility
    300m run
    Wux1
    Strength. Clean and jerk
    5x 35 – 50 – 60

    “Jag 14″
    Run 800m
    14 kbs 25lbs
    14 strict pull ups (green band)
    14 clean and jerks 60lbs
    14 strict Pullups (green band)
    Run 800m

    Time : 15:25

    Went easy on my body today… knees and ankles were sore from frisbee this weekend and I have a tourney coming up. A good workout none the less! I really enjoy clean and jerks! Getting very comfortable with the technique 🙂

  25. Jack

    Mobility
    300m run
    WU x 1
    Strength: Clean & Jerk x 5
    105-115-125-135-145

    WOD “Jag 28″
    800m Run
    28 Kettlebell Swings (70#)
    28 Strict Pull ups
    28 Clean and Jerks (115#)
    28 Strict Pull ups
    800m Run

    Time: 26:11

    1. jeff

      Great time on this one Jack.. your first 800m run was sub 3min, freaking awesome, although we are going to have to get you to pee in a cup now, just to be sure! lol.. great job

      1. Jack

        I surprise myself sometimes. It is just my competetiveness. I seem to be only as fast as the person in front of me. 🙂

        The pee would be paleo pee. Lol

    4. Corinna

      You are looking great Jack! Paleo is doing you well! Nice work on the WOD tonight, you were working your butt off to do the strict pullups!

  26. Mario

    – Mobility Class
    – WU, 400m jog

    WOD: 3 rounds
    – Run 800m
    – 7x Wall Ball Shots 28#

    Time = 15:15

    5h45 was full, not the kind of WOD you can sneak into, plus the 70# KBs were taken, so I just did my own thing on the sideline. Running felt good cardio-wise and that 28# sucker is getting a bit easier to throw.

    Good job everyone, great efforts all around!

  27. Steph L

    Mobility class!

    Mobility
    300m run
    wux1

    Wod “jag 28”

    Run 800m
    28 kbs @30
    28 strick pull ups (red band)
    28 clean and jerk @45
    28 strick pull ups (red band)
    800m run
    Time : 22:28
    It was a good one!! Great job 5:30 class!

  28. Heather S

    MOB
    Run 300m
    WU x 1 (with T2B and snatch balance practice)

    Strength: CLean & Jerk 5’s
    45-75-85-95-100

    Jag 28
    Run 800m
    28 KBS
    28 Strict pull ups (Blue band)
    28 C&J 95# or 70% -> 85#
    28 strict pull ups
    Run 800 m

    Time 28:56

    MOB Class – great shoulder and hamstring stretches tonight!

  29. Elba

    Mob
    Run 300m
    WU x 1

    Cleans & Jerks 3’s
    55-65-75-85-95-100(1)

    WOD
    Jag 28
    Run 800m
    28 KBS (40lbs)
    28 Strict PU (green band)
    28 C&J (80 lbs)
    28 Strict PU (green band)
    Run 800m
    Time: 25:32

    Wow what a WOD, good job everyone 🙂

  30. Frank

    mob class
    300m run
    WU x 1

    Strength: Clean & Jerk
    5x 95-115-135

    WOD “Jag 28″
    Run 800m
    28 Kettlebell Swings (53#)
    28 Strict Pullups
    28 Clean and Jerks (115#)
    28 Strict Pullups
    Run 800m
    Time: DNF under 30 min time cap my time was 31:00

    Thanks everyone for the push at the end. strict pullups were broken in singles for the most part and had to take a few breaks on the last 800m run

  31. Corinna

    [email protected] RX

    DNF: 30:25

    Thanks so much for running the last 800m run with me Marie! You are the best and great job on the WOD by the way!

    I think next time this WOD comes around I should be able to finish this under the 30 minute time cap…smiles..

    1. Lora

      Way to go Corinna! I didn’t dare try this one Rx. You will get it sub 30:00 next time for sure!!!

    2. Marie-No

      There is no doubt you will be sub 30 min next time! Great work out there Corinna, you left everything you had on that pull up bar!!! Thanks for pushing me!

  32. Heidi

    300 M run
    WU x 1

    Clean & Jerks X 3: 65-75-85-95-100

    Jag 28
    Run 800 m
    28 KBS @ 35#
    28 strict PU – purple band
    28 C & J @ 70#
    28 strict PU – Purple band
    800 m run
    Time = 25:37

    C & J’s tougher than I expected. They really gassed me. Last round of PU’s was tough. Except for first 4 or 5, the rest were pretty much one at at time.

    Welcome to the 6 a.m. crew Samuel!

    1. Lora

      Nice work on the WOD, Heidi! You were putting up some big numbers on your C&J’s in strength practice too. Well done.

  33. Sarah

    Mobility

    300m run

    WU x 1

    Strength: Clean & Jerk
    35 X 55 focused on form

    WOD “Jag 28″
    Run 800m (scale 400m)
    28 Kettlebell Swings (35#)
    28 Strict Pullups (band)
    28 Clean and Jerks (55#)
    28 Strict Pullups (band)
    Run 800m

    Time: 16:21

    First wod using the 35# KB.. scaled the first run to 400m as I wasn’t sure how my shins were going to hold up today.. had lots of time for the last run so I did the full loop (800m)

  34. Marcel

    300 M run
    WU x 1

    Clean & Jerks with my jerk buddy Frankie X 3: 95-115-135-145

    Jag 28
    Run 800 m
    28 KBS @ 53#
    28 strict PU
    28 C & J @ 105#
    28 strict PU
    800 m run

    Time = 28:34

    Happy to get under 30 min. on this tough WOD, the C & J just about killed me, couldn’t catch my breath. Nice work 5:45 crew.

  35. Christine

    Mobility
    300m run
    WUx1
    WOD:
    800m run
    28 KBS #35
    28 strict pull ups with medium beige band
    28 C&J #65
    28 strict pull ups with medium beige band
    800m run
    Time: 24:07

    2. jeff

      great job on this one Christine, too bad your hubby is cherry picking his Wods now he would have like this one! lol

      1. Corinna

        By the way Christine, I tried on the lulu shorts when I got home and they fit better than the pair I had on tonight so I think I will keep them. I hope you are not too disappointed!

  36. Lora

    Started late
    Mobility
    WU x 1
    No strength

    WOD “Jag 28”
    800m run
    28 KBS @50#
    28 strict pullups (med purple band)
    28 C&J @95#
    28 strict pullups (med purple band)
    800 m run

    Time = 27:40

    Pull ups were slow. Did them mostly all with underhand grip. My forearms got blasted! C&J’s and KBS felt great. Fun, sweaty workout 🙂

    Great work 5:45 crew!

    2. jeff

      nice work Lora, you just picked away at this without any long breaks, great job and great time! next time Rx for you!

  37. jeff

    mob
    300m run
    1 x WU

    strength clean and jerk
    95-115-125-135-145-155 (just form work)

    WOD Rx
    i’m a bit disappointed cause I had something left in the tank at the end, should have shortened the breaks I took between the clean and jerks, I”ll know for next time! 🙂 . on a good note the strict pullups were the highlight for me, they were one at a time but didn’t really struggle with them like I thought I was going to.. 🙂

    25:03

    Great job 6:45 crew, and thanks again Lance for running the last little bit with me, its starting to become a habit! lol

    1. Lora

      Great job as Rx. Your clean and jerks looked really good….and you made the pullups look way to easy. You should have to do weighted ones next time….just sayin’. LOL!

  38. Lance

    Mobility
    300m run
    WUx1

    Jag 28

    run 800m
    28 KBS #70
    28 Strict pull ups (Large yellow band)
    28 Clean and Jerks 135
    28 Strict pull ups (Large yellow band)
    run 800m

    Time: 22:32

    1. jeff

      nice work tonight Lance, and buddy like I said you are ready to start dropping that band size down, you killed those pullups tonight! awesome job on the KBS, and the clean and jerk too!!

  39. Gabriel

    Mobility
    300m run
    WUx1

    Strength – Hang Power Cleans and Jerks x5
    45-70-80-90-95

    WOD
    Jag 28

    run 800m
    28 KBS #35 (Russian KBS)
    28 Strict pull ups
    28 Hang Clean and Jerks 95
    28 Strict pull ups
    run 800m

    Time: 21:42

    Wrist seems alot better and back slowly getting better.

    Great job 6:45 crew!

  40. Nadine

    WUx1
    run 300m

    Sholder Press [email protected] 45-50-55-55

    Jag14

    run 400m
    14 KBS #35
    14 Strict pull ups with blue and xs band
    14 Hang Clean and Jerks 65
    14 Strict pull ups
    run 400m

    Time: 13:55

    Good job everyone! 🙂

  41. Leesa

    Mob
    300M run
    WU X2
    Strength clean and jerks x3
    55-60-65-70

    “Jag 28”

    400M Run
    28 Kbs 25#
    28 ring rows
    28 clean and jerks 60#
    28 ring row
    400M run

    Time: 16:11

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