Tag Archives: C&J

0929:

WU: 10 minutes GTO (C&J or split jerk, push press)  – start light and work up to 60% of ME. STRENGTH: Super Bench – 1X20@50% 1X15@60% 1×10@70% 2×3@90% WOD1: 8 min Amrap 5 GTO (use original wt. at 60% 4 OTBB 8 TTB   WOD2: 6+ min EMOM – grow your BB 10-20lb each minute… Read More »

0841:

WU: Roll – lats, quad, glute & ham. Then 3 rounds of: 12 jumping split squats, 10 OHS, 5 sotts press behind neck, 10 f. squat 5 sotts front neck. C&J (split) 30 minutes Flexibility: 10 minutes

0821:

Schedule Reminder: Thanksgiving Day Wod: 8A.M only!  Black Friday November 28: 6,8,9am 12,5pm classes only. There is no 5:15am or 6pm class times.  WU: 5 min PT – then 10 minute on clock to workout load.WOD: 3RFT 30 TTB or 50 abmat sit ups 15 C&J 155/105   STRENGTH: OHS f/rack 5X5 10%Up

0770:

WU: get mobile and right to bb. WOD: 15 minutes of work • 1 C&J (70% 1rm) • 4 pull ups • 8 push ups • 12 squats STRENGTH: 8X3 box squat @ 85%

0676: Grace

Dear Tom, I would like to personally thank you for all your help to make our gym so great at CrossFit 2120. We trained together back in the early USCF days. I was excited to hear that you receive your L1 before deploying for Afghanistan. While serving your time there you were able to coach… Read More »