http://jetcitycrossfit.com Forging Elite Fitness in Seattle-Georgetown Fri, 27 Jan 2012 04:46:00 +0000 en hourly 1 http://wordpress.org/?v=3.0 http://jetcitycrossfit.com/?p=1990 http://jetcitycrossfit.com/?p=1990#comments Fri, 27 Jan 2012 04:46:00 +0000 admin http://jetcitycrossfit.com/?p=1990 60 Front Squats

]]> http://jetcitycrossfit.com/?feed=rss2&p=1990 0 http://jetcitycrossfit.com/?p=1987 http://jetcitycrossfit.com/?p=1987#comments Thu, 26 Jan 2012 04:42:14 +0000 admin http://jetcitycrossfit.com/?p=1987 Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35/25kg)

]]> http://jetcitycrossfit.com/?feed=rss2&p=1987 0 http://jetcitycrossfit.com/?p=1985 http://jetcitycrossfit.com/?p=1985#comments Wed, 25 Jan 2012 04:41:23 +0000 admin http://jetcitycrossfit.com/?p=1985 A.  Row 400 m @ 50%
Row 400 m @ 80%
Row 400 m @60%
Row 400 m @ 90-95%
B.  L-sit on parallettes – AMSAP x 5 sets, rest 90 seconds

]]> http://jetcitycrossfit.com/?feed=rss2&p=1985 0 http://jetcitycrossfit.com/?p=1983 http://jetcitycrossfit.com/?p=1983#comments Tue, 24 Jan 2012 04:40:07 +0000 admin http://jetcitycrossfit.com/?p=1983 A.  Snatch Balance – 3 reps X 5 sets, rest 2:00
B1.  Handstand Holds – 30s x 4 sets, rest 90s
B2.  KB Swings – 15 reps (unbroken) X 4 sets, rest 90s – 1.5/1.0 pood

]]> http://jetcitycrossfit.com/?feed=rss2&p=1983 0 http://jetcitycrossfit.com/?p=1981 http://jetcitycrossfit.com/?p=1981#comments Mon, 23 Jan 2012 06:39:48 +0000 admin http://jetcitycrossfit.com/?p=1981 A1.     Rope Climb – 1 rep X 7 sets, rest 90s
A2.     Switch Lunges – 30s X 7 sets, rest 90s

]]> http://jetcitycrossfit.com/?feed=rss2&p=1981 0 http://jetcitycrossfit.com/?p=1976 http://jetcitycrossfit.com/?p=1976#comments Fri, 20 Jan 2012 04:13:14 +0000 admin http://jetcitycrossfit.com/?p=1976 As many sets in 12 minutes:
Bench Press – 3 reps – 85/55kg
Back Squat – 5 reps – 100/70kg

]]> http://jetcitycrossfit.com/?feed=rss2&p=1976 0 http://jetcitycrossfit.com/?p=1973 http://jetcitycrossfit.com/?p=1973#comments Thu, 19 Jan 2012 04:12:08 +0000 admin http://jetcitycrossfit.com/?p=1973 A. 3 rounds for time(s):
15 DB Hang Squat Cleans – 40#/25#/hand
25 Box Jumps – 20″/14″
35 Back Extensions
Rest 2:00
B. As many sets in 5 minutes:
25 Unbroken Double Unders

]]> http://jetcitycrossfit.com/?feed=rss2&p=1973 0 http://jetcitycrossfit.com/?p=1971 http://jetcitycrossfit.com/?p=1971#comments Wed, 18 Jan 2012 04:11:25 +0000 admin http://jetcitycrossfit.com/?p=1971 A. Clean and Jerk – 3 reps x 5 sets (touch and go), rest 2-4 minutes
B. GHD Sit-ups – 25 reps (unbroken) x 4 sets, rest 90 seconds

]]> http://jetcitycrossfit.com/?feed=rss2&p=1971 0 http://jetcitycrossfit.com/?p=1969 http://jetcitycrossfit.com/?p=1969#comments Tue, 17 Jan 2012 04:10:37 +0000 admin http://jetcitycrossfit.com/?p=1969 As many rounds in 15 minutes:
15 KB Swings
15 Burpees
15 KB SDLHP

]]> http://jetcitycrossfit.com/?feed=rss2&p=1969 0 http://jetcitycrossfit.com/?p=1967 http://jetcitycrossfit.com/?p=1967#comments Mon, 16 Jan 2012 04:09:30 +0000 admin http://jetcitycrossfit.com/?p=1967 A. Push Jerk – 2 reps x 6 sets, rest 2:00
B1. GHD Raise – 10-15 reps x 4 sets, rest 90 seconds
B2. Clap Push-ups – 10-15 reps x 4 sets, rest 90 seconds

]]> http://jetcitycrossfit.com/?feed=rss2&p=1967 0