December 14, 2024 Jason Cain Choose your own adventure December 14, 2024 Jason Cain For time, partitioned anyway you wish with only one partner working at time:20 rope climbs120-cal. row180 wall-ball shots,
December 13, 2024 Jason Cain Pure CrossFit December 13, 2024 Jason Cain 3 RFT of: 25 box jumps overs, 24/20" 15 C2Bs 5 clean and jerks, 185/125 lb. Rest 4 minutes 2 RFT of 16 box jumps overs, 24/20" 8 BMU 4 clean and jerks, 205/145 lb.*Score is total time
December 12, 2024 Jason Cain I wish I was 18 December 12, 2024 Jason Cain 18 min AMRAP of18 cal on the rower9 Burpees Over the rower18 WBs9 Strict HSPU*Score is total rounds + reps
December 11, 2024 Jason Cain Snatch and Squat final week December 11, 2024 Jason Cain Part A: On the 2 minutes test single snatch at increasing loads"Part B: 8x4 squats, start at 60% go up slowly and aim to hit your last set at 85+%
December 10, 2024 Jason Cain Drop it like a squat December 10, 2024 Jason Cain 4 minutes on 2 minutes offAMRAP and pick up where you left offX 5 rounds 45 DU 15 T2Bs 15 front squats at 115/8515 Push jerks 115/85
December 9, 2024 Jason Cain This s*%t is bananas! December 9, 2024 Jason Cain 4 rounds of:60 seconds on 60 seconds off -5 RMUAMRAP Burpee BBJO 24"/20"Rest 3 minutesThen 2 rounds of:90 sec on 90 sec off5 RMU10 Burpee BBJO 24"/20"AMRAP DB snatch 70/50 Rest 3 mins2 rounds for time of:5 RMU10 Burpee BBJO 24"/20" 15 DBs snatch 70/50
December 8, 2024 Jason Cain Dirty Thirty December 8, 2024 Jason Cain Complete as many reps as possible in 25 minutes of:100/75-calorie row30 box jumps 24/20"30 pull-ups30 kettlebell swings 24/16kgs30 lunges30 knees-to-elbows30 push presses (empty bar 45/35)30 Superrmans30 wall-ball shots 20/1430 burpees30 double-unders
December 7, 2024 Jason Cain So easy! December 7, 2024 Jason Cain Switching Every Round with your partner 30 rounds of: 4 front rack lunges 135/95 4 push press8 bar hop burpeess
December 6, 2024 Jason Cain Simple and Effective December 6, 2024 Jason Cain 4 Rds for time: 6 squat cleans at 185/13512 ring dipsRest 4 mins4 rds for time of16 WBs4 wall walks
December 5, 2024 Jason Cain Steady Pace December 5, 2024 Jason Cain 4 RFT30 GHD sit-ups5 BMU30 DB snatch 50/355 BMU30 BJO 24"/20"
December 4, 2024 Jason Cain Snatch and Squats Week #3 December 4, 2024 Jason Cain A: On the 2 mins x 10 Full snatch doubles at increasing loadsB: Squats6x5 Start at 60% and aim to finish your last set around 85%
December 3, 2024 Jason Cain Definitely time for two rounds December 3, 2024 Jason Cain 6 minutes on 3 mins off x 4AMRAP and Pick up where you left off24/20 cal row18 Lunges with DBs in Front Rack 50/3512 T2Bs9 HSPU
December 2, 2024 Jason Cain Same but different December 2, 2024 Jason Cain 5 rounds of : 45 seconds on 45 seconds off - 40 DU AMRAP Power cleans at 155/105Rest 3 minutes 4 rounds of: 75 seconds on 75 seconds off 45 DU 8 Power cleans at 155/105 AMRAP C2Bs Rest 3 mins 2 rounds for time of45 DU 8 Power cleans at 155/105 12 C2Bs
December 1, 2024 Jason Cain Sumos? December 1, 2024 Jason Cain Part A:Start with 50/40 cal rowthen1-10 reps of:Sumo deadlift high pulls 115/85 andHSPUFinish with another 50/40 cal rowPart B: "Bench Press"10 @60%8 @70%6 @80%4 @85%2 @90%10 @60%
November 30, 2024 Jason Cain Shall we dance? November 30, 2024 Jason Cain Partner WOD AMRAP in 24 minutes Switching as needed 24 Cal row 2 Rope Climbs 36 DB deadlifts 50/35lbs 2 rope climbs 48 DB Thrusters 2 rope climbs
November 29, 2024 Jason Cain Comp Style Fridays November 29, 2024 Jason Cain Part A For time:10 Rounds of 2 wall walks 3 Sandbag cleans (150#/100#) 4 BBJO at 24"/20"Part B: 10 minutes of mobility:)
November 28, 2024 Jason Cain 2 rounds every 5 mins? November 28, 2024 Jason Cain 4 x 5 minutes of work followed by 3 min rest. AMRAP and pick up where you left. 18/15 cal row9 Ring Dips6 Bar MU3 Double arm Devil Press 50/35
November 27, 2024 Jason Cain Snatch and Squats November 27, 2024 Jason Cain Part A: SnatchesOn the 2 minutes x 103 full snatches at increasing loadsPart B: Back squats5x6 at increasing loads.Start at roughly 60% and work up on every set with the aim of finishing a little above 80%
November 26, 2024 Jason Cain Steady Eddie November 26, 2024 Jason Cain On the 10 minutes x 3 Score is total rest 50 DU 25 DB snatch 50/35 25 WBS 20 T2Bs 25 WBS 25 DB snatch 50 DU
November 25, 2024 Jason Cain Lightning Fast November 25, 2024 Jason Cain 6 rounds of : 30 seconds on 30 seconds off -7 thrusters 115/85AMRAP Bar Hop Burpees Rest 3 minutes Then 4 rounds of: 60 seconds on 60 seconds off7 thrusters 115/85 7 Bar hop burpeesAMRAP C2Bs Rest 3 mins 2 rounds for time of7 thrusters 115/85 7 Bar hop burpees 14 C2Bs