Jackie

“Jackie”

For time:

1000 Meter Row

50 Thrusters 45#/33#

30 Pullups


 

Post Loads & Time to Comments

 

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Demonstration of proper technique for a “thruster”

 Courtesy of CrossFit Inc.

Time to Clean Some Weight

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Coach Mike Burgener’s infamous “Burgener Warmup”

 

1RM Hang Power Clean
then,
2RM Push Press

 

 Nicole Carroll demonstrating the three positions of the hang power clean

Courtesy of CrossFit Inc.

We Love Running…Right?

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What kind of wheel are you?

Running Drills
then,
3RFT  (Three Rounds for Time)
25 Hand-release Push-ups
20 Box Jumps 24/20
15 T2B (Toes To Bar)
10 Walking Lunges (Each Leg)
400m Run

 

POST LOADS & SCORE TO COMMENTS

Get Your Double On

  • Double-under practice
  • Max double-unders in 5 minutes
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Chris Spealler giving a little insight about the double-under
  • Establish a Deadlift 3RM (Three Rep Max)
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Demonstration of proper deadlift technique for the 3RM
  • WoD – AMRAP in 8 minutes of 20 double-unders (or 40 singles) and 10 deadlifts 155#/115#
Post Loads & Scores To Comments (Don’t Forget To Register)

Labor Day Meat & Greet…and Team Workout!

The day has finally arrived! CrossFit eXalted is fully operational and ready to celebrate the occasion by welcoming you to our Labor Day “Meat” & Greet from 12-3pm on Monday, September 5th. We encourage you to bring your workout clothes/shoes and even a friend if you like as we will have a team WoD (Workout of the Day). We will be grilling up quite a bit of food for the post workout refueling. If there are any special food or drink items that you would like to bring, by all means, do so.

We’re eXcited to share this day with you all!