http://jetcitycrossfit.com Forging Elite Fitness in Seattle-Georgetown - Est. 2006 Fri, 17 May 2013 04:03:20 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 http://jetcitycrossfit.com/2013/05/17/130517/ http://jetcitycrossfit.com/2013/05/17/130517/#comments Fri, 17 May 2013 04:03:20 +0000 admin http://jetcitycrossfit.com/?p=3454 For time:
30 GHD Sit-ups
30 Deadlifts – 225#/155#
30 Double Unders
30 OHS – 95#/65#
30 Pull ups

]]> http://jetcitycrossfit.com/2013/05/17/130517/feed/ 0 http://jetcitycrossfit.com/2013/05/16/130516/ http://jetcitycrossfit.com/2013/05/16/130516/#comments Thu, 16 May 2013 04:02:33 +0000 admin http://jetcitycrossfit.com/?p=3452 MOBILITY/ACTIVE RECOVERY/SKILL LEVEL TESTING

]]> http://jetcitycrossfit.com/2013/05/16/130516/feed/ 0 http://jetcitycrossfit.com/2013/05/15/130515/ http://jetcitycrossfit.com/2013/05/15/130515/#comments Wed, 15 May 2013 04:56:33 +0000 admin http://jetcitycrossfit.com/?p=3447 30 reps for time:
Snatch

]]> http://jetcitycrossfit.com/2013/05/15/130515/feed/ 0 http://jetcitycrossfit.com/2013/05/14/130514/ http://jetcitycrossfit.com/2013/05/14/130514/#comments Tue, 14 May 2013 04:56:01 +0000 admin http://jetcitycrossfit.com/?p=3445 Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters

]]> http://jetcitycrossfit.com/2013/05/14/130514/feed/ 0 http://jetcitycrossfit.com/2013/05/13/130513/ http://jetcitycrossfit.com/2013/05/13/130513/#comments Mon, 13 May 2013 04:55:20 +0000 admin http://jetcitycrossfit.com/?p=3442 A. Back Squat -2 reps x 6 sets @ 30×1, rest 2-3 minutes
B. BTN Push Press – 2 reps x 6 sets, rest 2-3 minutes

]]> http://jetcitycrossfit.com/2013/05/13/130513/feed/ 0 http://jetcitycrossfit.com/2013/05/11/130511/ http://jetcitycrossfit.com/2013/05/11/130511/#comments Sat, 11 May 2013 04:54:44 +0000 admin http://jetcitycrossfit.com/?p=3440 A. 75 Sledge Hammer Strikes
50 Walking Lunges – 1.5/1.0 pood per hand
25 Toes to Bar
B. 50 Wallballs – 20#/14#
25 Push Ups
10 Handstand Push Ups
C. 25 Strict Pull Ups
10 Hang Snatch – 135#/95#
5 Rope Climbs

]]> http://jetcitycrossfit.com/2013/05/11/130511/feed/ 0 http://jetcitycrossfit.com/2013/05/10/130510/ http://jetcitycrossfit.com/2013/05/10/130510/#comments Fri, 10 May 2013 04:48:42 +0000 admin http://jetcitycrossfit.com/?p=3431 5 rounds for time(s):
10 Tire Flips
20 Jumps Over Box – 20″ for all
30 Foot Handstand Walk
40 Double Unders
Rest 1:00

]]> http://jetcitycrossfit.com/2013/05/10/130510/feed/ 0 http://jetcitycrossfit.com/2013/05/09/130509/ http://jetcitycrossfit.com/2013/05/09/130509/#comments Thu, 09 May 2013 04:48:09 +0000 admin http://jetcitycrossfit.com/?p=3429 MOBILITY/ACTIVE RECOVERY/SKILL LEVEL TESTING

]]> http://jetcitycrossfit.com/2013/05/09/130509/feed/ 0 http://jetcitycrossfit.com/2013/05/08/130508/ http://jetcitycrossfit.com/2013/05/08/130508/#comments Wed, 08 May 2013 04:47:35 +0000 admin http://jetcitycrossfit.com/?p=3427 1 round for time:
1000 m Row
30 Cleans – 135#/95#
30 GHD Sit-ups

]]> http://jetcitycrossfit.com/2013/05/08/130508/feed/ 0 http://jetcitycrossfit.com/2013/05/07/130507/ http://jetcitycrossfit.com/2013/05/07/130507/#comments Tue, 07 May 2013 04:46:22 +0000 admin http://jetcitycrossfit.com/?p=3424 For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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