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.

070115

STRENGTH

Every two minutes, for 12 minutes:

Power Clean + Squat Clean

WOD

Five rounds for time:

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups

SWIM WOD (6 am)

Meet at Windyrush Pool: 6441 Windyrush Rd.

AMRAP in 15 min

Swim 100 free

25 air squats

Swim 100 double arm back

20 pool MUs

SUMMER THROWDOWN

This WOD is performed as a relay. Everyone starts on the DU or Burpees and does 3 full rounds. When the clock starts, one athlete will begin the DU/Burpees. Upon completion, athlete 2 starts DU/burpees and so on...
You may not move to the next station until the person in front of you has performed all of their reps.

Performed as a relay, each athlete must complete 3 rounds each of:

30 Double Unders OR 10 Burpees
20 Wall Ball Shots 
15 Calorie Row
10 Toes to Bar
5 Hang Power Cleans

* An athlete may choose to do 30 DU's or 10 Burpees. Whatever you do in rd 1, you must do in rd 2 & 3.

* 2 athletes must Rx their Wallballs (20/14 lb to 10/9')
1 athlete may do WBS with 14/10 lbs to 10/9')
1 athlete may perform 30 air squats instead of 20 WBS (a MB will be used to ensure proper depth)

* 3 athletes must do the full 15 Cal row and 1 athlete will be responsible for rowing only 10 calories

* 2 athletes must perform 10 Toes to Bar, while the other 2 athletes may choose to perform 15 sit ups

* One person on each team will be responsible for doing Hang Power Cleans at each of the following weights...
135/95
115/75
95/65
75/45

*We will run 2 heats of 2 teams at a time. This will also allow for us to have counters/judges. We can flip a coin to see who goes in which heat. Heat 1 will start at 6:30. We will be there by 5:45 to set up and for people to mobilize/warm up.

An evening of HSPU with Jake, Christina, Erica and...Superman?