Jerk

Tuesday, January 16, 2018

Skill: Supersets – 5 Rounds of:
5 Kipping pull-ups + 5 Butterfly Pull-ups
20 Banded Tricep Extension

Workout: : 6 Rounds for time of:
20/16 Calories Airdyne
12 Hang Clean and Jerks (95,65)
20 ft. Walking Front Rack Lunge Steps (95,65)

Thursday, September 28, 2017

Skill: Every minute on the minute for 12 minutes of in Teams of 2:
Min 1: (15,12) Calories Airdyne + MAX Double Unders
Min 2: Rest

Workout: Dumbbell “Grace” for time:
30 Dumbbell Clean and Jerks (50,35)

Accessory: Accumulate 50 Banded Ab mat Sit ups (RX+: Accumulate 50 Weighted GHD Sit ups)

Wednesday, November 9, 2016

Workout: With a running clock of 4 minutes:
3 Rounds:
12 Deadlifts (95,65)
9 Hang Power Cleans (95,65)
6 Jerks (95,65)
Time remaining: Max Double Unders
Rest 4:00

With a running clock of 4 minutes:
2 Rounds:
12 Deadlifts (135,95)
9 Hang Power Cleans (135,95)
6 Jerks (135,95)
Time remaining: Max Double Unders
Rest 4:00

With a running clock of 4 minutes:
1 Round:
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Jerks (155,105)
Time remaining: Max Double Unders

Accessory: Group Stretch

fullsizerender-1Member Spot Light

Name: Trent Meisner
Occupation: Student
How long have you been participating in CrossFit: 3 years
Favorite WOD: Grace
Favorite Lift: Clean and Jerk/ Snatch
Why do you do CrossFit: I do CrossFit because I want to stay healthy and fit, and it is a fantastic alternative to playing a regular sport
Favorite CrossFit Moment: My favorite moment was when I got my first ring muscle up
Favorite Cheat Meal: Pizza
CrossFit Advice: Don’t be intimidated by all the heavy weights or the long workouts, everyone is at the gym everyday to stay fit and healthy and those big weights and long workouts shouldn’t stop you from doing the same!

Wednesday, July 27, 2016

Workout:

Running Clock…
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Power Cleans (80%)

4:00 Rest

Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)

4:00 Rest

100 Overhead Squats for Time (95,65)

5pm class took their Burpees to the concrete. Keep up the great work Salmon Creek!!

Wednesday, July 20, 2016

Workout:
Running Clock
Mins 1-8:
Every minute on the minute for 8 minutes of:
2 Squat Snatches (75%)

Rest 4:00

Mins 12-20:
Every minute on the minute for 8 minutes of:
2 Squat Clean and Jerks (75%)

Rest 4:00

As many rounds as possible in 6 minutes of:
3 unbroken Strict Handstand Push ups

Accessory:
Ring Muscle Ups
2 sets of Max Reps Muscle Ups
5 sets, 2-3 reps working on linking Muscle Ups
If you don’t have:
Accumulate 2 Minutes in a Ring Support Hold
3 x 5 False Grip Pull Ups
Banded Transitions

Deadlifts of Days

Friday, February 12, 2016

Workout:

2 Rounds

12 Ring Muscle Ups
3 Clean and Jerk (225,135)

Rest 5 Minutes

2 Rounds
9 Ring Muscle Ups
6 Clean and Jerk (205,115)

Rest 5 Minutes

2 Rounds
6 Ring Muscle Ups
9 Clean and Jerk (185,95)

Rest 5 Minutes

2 Rounds
3 Ring Muscle Ups
12 Clean and Jerks (135,65)

 

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The 2016 CrossFit Open

Have you registered for The CrossFit Open?! You should!

The Open is a an awesome opportunity to workout with your friends in a fun and safe competitive atmosphere. We encourage all our athletes of CrossFit Salmon Creek to get involved, register and become part of our team. Show up, have fun, get sweaty, and make some new friends!

You can register online here!

The workouts will be held each Satruday starting February 27th-March 26th. Please see Kendra or Joe if you are unable to throw down with us on Saturday mornings. You may also email us at info@3six0fitness.com