Benchmark: “Jackie”

Dec 10th, 2015

Category: CrossFit

Benchmark: “Jackie”

Jose

Jose

The much anticipated 12 Days of CrossFit Southie WOD will be next Wednesday.

Strength
Deadlift
3-3-3-3-3

WOD
“Jackie”
1,000-meter row
50 thrusters (45#)
30 pull-ups

Level 2- (35#)
Level 1- (15#)

*Rx is an empty 45lb barbell for both men and women. Scale as necessary. Please do not drop empty barbell as it ruins the bars!

Scores/Comments from “Jackie” performed on 5/7/15

Conditioning Class: WOD
21-18-15-12-9-6-3
Calories on Airdyne
Burpees

Conditioning Class: Core
3 Rounds
10 Jane Fondas / side
15 Glute Bridges
20 Hollow Rocks

DISCUSSION 12 Comments

  1. Thomas (JP) 12/11/2015 at 5:31 pm

    DL: 315#
    Jackie: 8:45 Rx
    9:00 am class today…

  2. KB 12/11/2015 at 2:47 am

    With Andrea – ring rows, seated dumbbell press, plank hold
    Back lunges, cals on bike, diamond push-ups

  3. jason barrow 12/11/2015 at 2:07 am

    Deadlift: 345×3
    Jackie:
    1/30/13 – 14:26 Rx
    12/10/15 – 9:11 Rx

  4. Joel 12/11/2015 at 1:40 am

    Deadlift: 285×3
    Jackie Progression:
    5/20/2013 11:01 RX
    1/27/2014 10:17 RX
    5/29/2014 9:36 RX
    5/7/2015 9:17 RX
    12/10/2015 8:52 RX

  5. Trevor Crean 12/11/2015 at 1:06 am

    DL: 285#
    WOD: 6:48 Rx. 57 second PR

  6. Jason 12/10/2015 at 6:52 pm

    Strength: deferred the DL, PRd my clean at 215#
    Jackie: 7:05 (5/14) 6:56 (12/15)
    Good way to start a Double PR Thursday.

  7. Nick Alonso 12/10/2015 at 4:29 pm

    DL: 315#
    Jackie: 7:46 Rx (5/7/2015 8:52 Rx)

  8. Frawls 12/10/2015 at 2:07 pm

    Jackie: 8:44 Rx – pullups were real slow but they didn’t hurt so I’ll take it
    Post-WOD w/ TinaMo, Mase and Cas
    15-14-13…1
    Assault Bike Cals
    GHD
    20 Dubs after each round
    23:55ish

  9. Brian M. Maser 12/10/2015 at 1:46 pm

    DL: 330#
    Jackie: 7:19 Rx

  10. Brendan Caslin 12/10/2015 at 1:37 pm

    DL: 315
    Jackie: 5:44 rx

  11. Jule 12/10/2015 at 1:29 pm

    DL: 285#
    Jackie: 10:20

  12. Eddy 12/10/2015 at 1:18 pm

    Deadlift: 315×3…first time going moderately heavy since injury
    Jackie
    5/7/15: 7:53 Rx
    12/10/15: 7:25 Rx (PR)