10-9-8-7-6-5-4-3-2-1
135# hang power clean
135# push press
135# front squat
Looks like 10 cleans, 10 press, 10 squats...then 9 cleans, 9 press, 9 squats and so on until final rep of 1.

BURPEE WHAAAAAT?!?!

2 person teams perform the following in a seesaw fashion (you go, I go, etc...) for max reps:
-burpee pullups
-burpee broad jumps
-burpee rope climbs
-burpee box jumps
-burpee jumping ball slams
2 minutes work at each station with 30 seconds transition between stations. 2 complete rounds with 2 minutes rest between each round.

SOMETHING TO BE THANKFUL FOR

CrossFit JAX is very pleased to share with you our newest and littlest crossfitter, Ty Sebastiano Guggisberg! Todd and Lisa celebrated Thanksgiving in a big way (6.4lbs to be exact!) by welcoming their first baby! (and CFJ's!) Although Ty's original Rx was Chrismas Day, because his parents are such amazing crossfitters he was obviously working for time! Congratulations guys!

deadlift
warm up sets of 3x5
then find pr for 1RM
5mins rest
find max height on box jump

run 400 meters
row 500 meters
run 800 meters
row 1000 meters
run 400 meters
row 500 meters

post time for score.

DO NOT TRY THIS AT HOME

max reps back squat @ bodyweight
max reps bench press @ bodyweight
5 rounds with 3 mins rest between

post reps from each round for score

open gym / skill development

teams of two performing the following for time:
400m run
200 pull ups
200m alternating one-handed farmer carry/overhead keg walk
200 push ups
200m sprints x2 w/ 2min rest between
200 sit ups
200m alternating one-handed farmer carry/overhead keg walk
200 squats
400m run

clean & jerk
warm up sets 3x5
work sets 2x3, 2x2, 1x1
go heavy and increase load for pr

on the minute every 2 minutes for 10 minutes of:
6 muscle ups

zach clean & jerk 265# for pr

500m row for time
as many reps possible of:
- ghd sit ups using row time
- ghd back extensions using row time
1min rest
500m row for time
as many reps possible of:
- 75# press using 2nd row time
- 75# push press using 2nd row time
1min rest
500m row for time
as many reps possible of:
- 2pd (70#) russian kb swings using 3rd row time
- push ups using 3rd row time

post row times/reps from each for score.

back squat
warm up sets 3x5 (increase load each set)
find 2RM then 5x2

max double unders in 10mins

post load & reps for score.

workout a
deadlift: find your 5RM then 5x5, then
EMOM for 10 minutes: weighted box jumps (45# vest) x10

workout b
21-15-9:
225# deadlift
HSPU
box jumps

post load/time for score.

workout a
thrusters 5x5
weighted pull ups 5x8, then
ghd sit ups & ghd back extensions 3x20
increase load each round; post heaviest load for score.

workout b
10 rounds for time of:
135# front squat x5
135# push press x5, then
3 rounds of max pull ups
post time & reps for score.

workout c
5 rounds for time of:
5RM front squat x5
30 jumping pull ups, then
ghd sit ups & ghd back extensions 3x20
post time for score.

OPEN GYM

These pictures were taken at the CrossFit Barbell Certification being held at CrossFit Amelia Island this weekend. CFJAX represented in a big way, as always!

400 meter alternating lunges/45# push press.
Cooldown: Tabata L-Holds.
Post time for score.

BARBARA

5 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats
3min rest in between rounds.

post time for score.