Jason's Friends -- Saturday, June 29th, 2013

Jason's Friends Fundraiser WODs

WOD #1 - Individual(Begins at 9:00 a.m.)

11 minute AMRAP

11 Clean and Jerks (95/65)

11 Pull Ups

11 Burpees

WOD #2 - Teams(Begins at approx. 10:00)

If you have not registered and would still like to participate, please come and join us.  Everyone who has already registered will get a free Jason's Friends 2013 T-shirt, courtesy of our sponsors.  There are a few extra shirts for late registrations but when they're gone, they're gone.  So, don't miss out.  We would like to thank all those who participated in advance, for your kindness and donations.  See you in the box! 

Monday, June 24th, 2013

DON'T FORGET that Jason's Friends is this Saturday from 9-11 A.M.  We'll be announcing the WODs later this week.  

WEEKLY WARM UP:  10 Toes to Bar, 10 Strict Pull Ups, 10 Clean and Jerks (45/15 max)

Strength:  Overhead Squat 5x3

WOD:  "Grace" (leaderboard)

30 Clean and Jerks for time (135/95)

REC:  Tabata Express

4 rounds of each movement, no rest time between movements

Front Squat (95/65)

Push Press

Overhead Squat

Snatch

Tuesday, April 9th, 2013

Strength:  Behind the Neck Push Press 6x2

WOD:  20 Min AMRAP

1 Clean and Jerk (185/135)

1 Round of Cindy

2 Clean and Jerks

1 Round of Cindy

3 Clean and Jerks

1 Round of Cindy

4 Clean and Jerks

1 Round of Cindy, and so on....

Score will be the completed round of Clean and Jerks plus any additional reps of Cindy, i.e 5 C&J+10 reps

REC:  Double Under practice for 10 minutes.

Thursday, February 28, 2013

Skill: Clean and Jerk Practice. 3 x 5 at light weight. Coaches will work through the progression of this movement, emphasizing big hips and a big shrug before the elbows bend. 

 WOD: 12 Rounds

1 Lap Sprint

1 Squat Clean and Jerk (body weight)

1 Lap Sprint

2 Squat Clean and Jerks

1 Lap Sprint

3 Squat Clean and Jerks, etc...

REC: 5 Rope Climbs - Work on performing the climb without the assistance of the legs