AMRAP (as many rounds as possible) in 20 minutes of:

115# barbell thrusters, 5 reps

pull ups, 7 reps

clapping push ups, 9 reps

post sub/mods and rounds for score.

WORKOUT 1
45# bar oh squats x50
20" box jumps x25
45# bar oh squats x30
24" box jumps x 15
45# bar oh squats x20
30" box jumps x 10

5 min rest...

WORKOUT 2
135# deadlift x 50
ghd sit ups x 25
135# deadlift x 30
ghd sit ups x 15
135# deadlift x 20
ghd sit ups x 10

post times from both for score.

20 KTE
20 KBS @#55
10 Burpees
200m Sprint
3rnds

-Rest 5 minutes-

Tabata Situps
Tabata Dead Hangs

3RD ANNUAL FIGHT GONE BAD

CFJAX represented at the annual Fight Gone Bad fundraiser event that took place at CrossFit Amelia Island today! We had an incredible turnout, and our very own Zach Heim captured first place with an AMAZING score of 416! Thanks to everyone who came out and participated!

CHOOSE YOUR OWN

Pick any CFHQ 'Girl/Hero' workout or choose from our excellent array of CFJAX homestew...

PULL UP THERAPY

apply the following rep scheme to the hand positions below:

- one pull up 1st minute, two pull ups 2nd minute, three pull ups 3rd minute etc until 10 minute mark (55 pull ups total).

a) double overhand grip

b) left hand over/right hand under

c) right hand over/left hand under

d) double underhand grip

rest 5 minutes in between hand positions.

total work time: 55mins

total pull ups: 220 reps

Fletcher High Lacrosse team does 'Cindy'

FEELS LIKE FALL

PERFORM THE FOLLOWING FOR TIME: (135#M/95#W)
400 meter run
8 muscle ups
15 power cleans
400 meter run
6 muscle ups
12 power cleans
400 meter run
4 muscle ups
9 power cleans
*Modification for muscle ups is jumping bar muscle ups*
Post time for score.

back squat

5-5-5

front squat

10-10-10

overhead squat

15-15-15

post heaviest load from each movement for score.

50-40-30-20-10 of the following for time:
double unders
45# barbell push press
post total time for score.

JU ROTC did the following w/ weighted vest for completion:
50 elevated clapping push ups
400m run
10 dual rope climbs
400m run
50 alternating leg step ups (25 each leg)
400m run
25 elevated clapping push ups
400m run
5 dual rope climbs
400m run
30 alternating leg step ups (15 each leg)

SQUAT CLEAN
1-1-1-1-1
Rest 3 minutes

PUSH JERK
3-3-3-3-3
Rest 3 minutes

CLEAN AND JERK 135#
2X every 30 sec. for five minutes

Post max loads for score.

2-person team concept:

1) 500m row/russian kb swing

2) 100 double unders/jumping ball slams

3) 75 wall ball shots/abmat sit ups

4) 50 burpee box jumps/clapping push ups

5) 25 barbell thrusters/pull ups x2

Both partners work simultaneously. The team switch movements after the first exercise is completed. They then rotate to the next station and repeat this sequence until they finish the entire circuit.

Post total time for score.

OKAY, HERES THE DAMAGE

Five stations, 1.5 minutes of work per station.
30 second transition between exercises.
Total of 3 rounds with 1 minute rest in between.
Almost like a FGB, but not even close:

-115# thruster (75# women)
-30" box jump
-115# push press
-Row for calories
-115# SDLHP






This workout was written and directed by Solista, a final BAD DAY FIVE Production... FOR NOW!

21-15-9
65# barbell thrusters
jumping pull ups

rest 5 mins

21-15-9
65# hang power cleans
1/2 rom hspu

Post both times for score.

YES...WE'RE SERIOUS

For time:
5K row
4K run
500m row
400m run

Post time for score.

JU ROTC does 080916 workout w/ 10lb vest

10 ROUNDS...CAN'T BE THAT BAD

10 rounds for time:
10 175# bench press (do not scale)
10 70# russian kb swing
10 pull ups

If you can not perform the bench rx, then sub with clapping pushups.

Post mod/times for score.

WELCOME TO KEN FROM CROSSFIT SAN DIEGO AS WELL AS JENNIFER & MELISSA FOR DROPPING IN FOR A WORKOUT!