1-25-13

SWOD

Strict press 3-3-3-3-3

or

Jucha’s squat cult- see whiteboard

WOD

“Jason” is a CrossFit Hero WOD named after S01 (SEAL) Jason Dale Lewis, who was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. Jason first appeared on the CrossFit website August 2, 2007.
The Workout
For time:

* 100 Squats
* 5 Muscle-ups
* 75 Squats
* 10 Muscle-ups
* 50 Squats
* 15 Muscle-ups
* 25 Squats
* 20 Muscle-ups

Scale 1 – 1 pull up, and 1 dip for every muscle up
Scale 2 – 1 jumping or band pull up for every muscle up, followed by 2 deficit push ups per muscle up ( on 25s)

POPULAR POSTS

The B.S. Question.

“Yeah, I just want to know how much it costs.” Um, no, you don’t. Do you get off by calling different places and asking what

I Feel Like Doo-Doo

“I feel like a beached whale.” My internal dialogue during a workout after a month off. I took a month to run four times per

Unrelenting Belief

The reason we can’t lose weight is the same reason we stay unhappy.  Bold statement, I know. But listen.  Suppose you google what it takes

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!