Benchmark WOD: “Jackie” – CFS

Jul 20th, 2017

Category: CrossFit

Benchmark WOD: “Jackie” – CFS

*Babysitting Update: There will be no babysitting services this weekend. We apologize for the inconvenience! Babysitting will be back next Saturday 7/29, 9:00AM – 10:30AM.*

Dr. Fernandez will be here on Saturday!
Dr. Fernandez is taking appointments for this Saturday, July 22nd here at the box. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. Click HERE to see his rates and to sign up!

Warm-up
Abs EMOM
8 Minutes
1. 20 Sit-ups
2. 10 Barbell Roll-outs
3. 10 Plank up and Over the BB
4. 30 Hollow Rocks

L1 – 40s on 20s off

WOD 1 (12 Minute Cap)
“Jackie”
1000m Row
50 Thrusters (45)
30 Pull-ups

Rest 10 Minutes

WOD 2
EMOM15
1. 15/12 Calorie Row or Ski Erg
2. 15/12 Push-ups
3. 15 Kettlebell Swings (1.5,1)

*Can sub 12/10 Calories on the bike

Scores/Comments from Jackie on 8/30/16

Scores/Comments from Jackie on 12/10/15

DISCUSSION 4 Comments

  1. Jason Barrow 07/21/2017 at 1:18 am

    Jackie:
    1/30/13 – 14:26 Rx
    12/10/15 – 9:11 Rx
    8/30/16 – 8:46 Rx
    7/20/17 – 8:26 Rx

  2. Trevor 07/21/2017 at 12:56 am

    6:58 Rx. slower than last yr

    Next time I need to speed up the row.

  3. Brian Campbell 07/20/2017 at 9:21 pm

    5:53 Rx (3 sec pr)

  4. biscoe 07/20/2017 at 1:52 pm

    jackie – 6:53 pr