front squat 3x10
push press 3x10

thrusters 1x3 / 2x2 / 3x1

3rnds of max pull ups w/ 3min rest in between rounds.

400m run
15 x rope climbs @ 12'
15 x squat cleans @ 135#/95#
3 min rest

500m row
30 x burpees
50 x deadlifts @ 135#/95#
3 min rest

400m run
15 x muscle ups
30 x bench press @ 135#/95#

post times from each round for score.

back squat
warm up set 3x10
work set 5x5

21-15-9
burpee box hurdles
ring dips

post 5RM and time for score.

tabata ball slams (utilize various weighted balls each interval)

3min rest

4rnds for time of:
400m run
20 push press @ 75#
20 kte

post time for score

DAYTONA SMASH

in teams of two perform the following for time:

800m of farmer carry (16kg,24kg)/over head plate carry(25#). partners can switch out carries as necessary.

100 x pull ups
100 x squats

100 x kettlebell swings (24kg)
100 x box jumps

100 x wall ball shots
100 x ball slams

800m farmer carry/over head plate carry (same as above)

couplets are done with each player working simultaneously at one station, switching as they desire to accumulate 100 reps on each movement. no order dictated for the couplets, must start and finish with 800m farmer carry/overhead plate carry. post total time for score.

deadlift
warm up set 3x5
work set 3x3

10min rest then

10-9-8-7-6-5-4-3-2-1 bodyweight deadlift
1-2-3-4-5-6-7-8-9-10 bodyweight hang clean
(10 deadlifts 1 clean, 9 deadlifts 2 cleans etc)

post 3RM & time for score.

MERRY CHRISTMAS CROSSFIT JAX

cfjax would like to express a merry christmas to all our members, their loved ones and the rest of their friends and families.

500m row for PR

5min rest then

perform 6 intervals of each movement below (24 intervals total). each interval consists of 30 seconds of work followed by 15 seconds of rest. complete all 6 intervals in each movement before moving to next movement. rest 1 minute between movements.
- pull ups
- push ups
- sit ups
- squats

post row time and total reps for score.

50 rope slams
12 muscle ups
9 push press @ 135#
2min rest

35 rope slams
9 muscle ups
15 push press @ 115#
2min rest

20 rope slams
6 muscle ups
21 push press @ 95#

post all 3 times for score

squat cleans
warm-up sets 4x3
work sets 7x1

5min rest then

5rnds for time of:
10 pull ups
10 abmat situps
10 ghd back extensions

400m run
30 box jumps
30 wall balls
3 rounds

post time for score.

perform max reps of the following exercises for 2 mins at each station with 1 min rest between stations:
-row for max calories
-shoulder press 65#/45#
-burpees
-wall balls 20#/12#
-kbs 24kg/16kg

3 rounds total, 2 mins rest between each round.

post total reps for each exercise per round.

400m run
10 thrusters @ 135#
10 sdlhp @ 135#
400m run
15 thrusters @ 115#
15 sdlhp @ 115#
400m run
20 thrusters @ 95#
20 sdlhp @ 95#

deadlift
warm up sets 3x5
work sets 5x3

5min rest then

3rnds of:
10 tire sledghammers
10 hspu

post 3RM and time for score

50 reps each of the following for time:
burpee pull ups
push press @ 75#
ghd sit ups
sdlhp @ 75#
ghd back extensions
jumping ball slams @ 16#
russian kbs @ 24kg
tire sledgehammers
ring kte
thrusters @ 75#

post mod/time for score

overhead squats
warm up sets 3x5
work sets 7x1 for 1RM

5min rest then

30-20-10 for time of:
clapping push ups
24" box jumps

post load/time for score

500m row
21 hang power cleans @ 95#/75#w
21 push press @ 95#/75#w
500m row
15 hang power cleans @ 115#/95#w
15 push press @ 115#/95#w
500m row
9 hang power cleans @ 135#/115#w
9 push press @ 135#/115#w

post mod/time for score.