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.

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052417

WOD

Overhead Squat

7-5-3-1

Dumbbell Overhead Squat

7-5-3-1

*Perform 7 OHS with the barbell, then 7 with the DB. Then 5 with the barbell followed by 5 with the DB. Rest a minimum of 3 minutes between sets. For today you may perform the DB OHS's on just one arm. As always, please use the time between sets to improve positioning through mobility or drilling with PVC/light DB.

052217

STRENGTH

Push Press

4-4-4-4, climbing

This is a push press, not shoulder to overhead. You may not push jerk. Perform your set of 4 every 3 minutes. You must also complete 4 Russian Baby makers + 10 Air Squats after each round.

WOD

4 rounds

AMRAP 4

5 Pull ups

10 Push ups

15 Air Squats

Rest 1 minute

Rx+

4 Strict HSPU

8 C2B Pull ups

12 Air Squats

*If you do not have a Cindy score of 18+ rounds, please do the standard Rx even if you can perform Rx+