Thursday, August 13, 2009

JESTER

warm up
30secs on/15secs off mash up:
-one legged jump rope (alternate between l/r each interval)
-pvc overhead squat
6 intervals total

3 rounds of:
-ghd sit ups x 10
-ghd back extensions x 10

workout
3 rounds of:
row for calories x 30
ring dips x 30
box jumps x 30
20# ball slams x 30
toes to bar (or kte) x 30
2min rest between rounds

post times from each round for score

12 comments:

  1. Brannon13 August, 2009 10:22

    "Yeeha - Jester's dead!"-Goose

    ReplyDelete
  2. Anonymous13 August, 2009 13:05

    32:06 total time 38 male 70" 212lbs Work done inside firestation bay with doors down and no fans @ High Noon. Embrace the suck.

    ReplyDelete
  3. Rob in Ger.13 August, 2009 14:41

    If I don't have a c2 what would be the sub for the 30 calories?

    Thanks ,
    rob

    btw, as of september 1. We will be online as CrossFit Ansbach (As an official box of course.)

    ReplyDelete
  4. Katy13 August, 2009 17:55

    So, just finished Jester. And I have to say I struggled with this one. My row times killed me. 4 strokes to one calroie for me. Maybe with some more work they will improve, thank you to Jon and Kohl for working with me on my technique, much appreciated!

    ReplyDelete
  5. Anonymous13 August, 2009 20:30

    tommy,144,rx 5:37/9:34/10:21

    ReplyDelete
  6. ryan w.13 August, 2009 21:39

    hard one tonight....thx for the push kohl & chris....i really appreciate it....

    ReplyDelete
  7. Laurie13 August, 2009 22:14

    mod: 9:18 ; 8:23 ; 9:32 x 15

    Seemed faily easy BOY was I wrong!! Well I really enjoyed this work out it really challenges you physically and mentally.

    ReplyDelete
  8. KyleWRose13 August, 2009 22:22

    This comment has been removed by the author.

    ReplyDelete
  9. KyleWRose13 August, 2009 22:39

    Kyle R. 180bw: 8:48,10:51,9:50

    Great push from Kohl and Chris tonight. improved a minute from the second and third rounds with you guys breathing down my neck. Thanks.

    On another note great programming this week. To quote Whit, "you have to earn your rest days". hurting after the past few days.

    ReplyDelete
  10. Turbo J13 August, 2009 23:51

    Turbo. 160bw. rx. 5:43/7:57/8:39

    Jester's dead... Time to buzz the tower!

    ReplyDelete
  11. Anonymous13 August, 2009 23:59

    bw 165
    1st rd 9:06, feeling like 10 miles of hard road.
    2nd rd 11:01, buzzards starting to circle cfjax.
    3rd rd 11:42, S.O.B. pukie was close.
    My times were weak.
    AARP

    ReplyDelete
  12. CrossFit JAX14 August, 2009 10:31

    russ. 159bw. rx. 6:07 / 7:57 / 8:52?

    ReplyDelete

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