CrossFit Jane

CrossFit Jane is a family owned and operated grassroots CrossFit community striving for growth and progress in every area of our lives.  We want to share this mission with neighbors, friends, family and our children.  We are here for everyday people, the families young and old who want to come together to live longer, healthier and happier lives.  We are committed to building better versions of ourselves.

Join us.

061417

WOD

Big Clean Complex

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Perform one set of the BCC every 5 minutes for 6 rounds.

061317

STRENGTH

EMOM x 8

Even - 3 Deadlifts, climbing

Odd - 2 Turkish Get ups , climbing to wod weight

This is not intended to be a heavy deadlift day. Spend a few sets warming up and dialing in your movement.

WOD

4 rounds

150 Single Unders

30 Sit ups

15 Deadlifts 155/115

4 Turkish Get ups, 24/16 KB or 50/35 DB

20 minute cap with :01 penalty for every rep not completed

061217

WOD

AMRAP 5

2 rounds of

10 Pull ups

20 Push ups

30 Air Squats

Then

Calories rowed

Rest 5 minutes and repeat for 3 rounds

Rx + 9 chest to bar 12 hspu 15 medball cleans Assault Bike calories

061017

WOD

Teams of 2

1600m run

rest 2 minutes

150 Wall Balls

100 Toes to Bar

50 Burpee Box Jump Overs, 24/20

*Alternate 400m runs on the mile. Divide WBS, TTB and BBJO however, but workload has to be even. Sub knee lifts or 2:1 sit ups for TTB. Step up are fine on burpees, but please indicate in notes.