Monday the 23rd of January, 2012

Back Squat 5-3-1+ (75-85-95%) Rest as needed "Jackie" Row 1000 meters 45 pound thruster, 50 reps 30 pull ups Midline: 5 minutes for reps, Turkish Get Up 53/35 SCORES In case you forgot...

Wednesday the 17th of August, 2011

"Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Please note: If you do not have at least 5 strict pull ups, please refrain from performing kipping pull ups.

Monday the 29th of November, 2010

Front Squat 5-5-5+ (65-75-85%) Add 10 pounds to your training max today. Rest as needed "Jackie" Row 1000 meter 50 thrusters, 45/33 30 pull ups Skill of the week: Split Jerk Challenge of the week: 1,000 double unders for time. Complete this challenge anytime during the week either in one straight effort or broken up into seperate efforts over the course of the week. If you do it in one effort, note time and method used. Of Interest We are having our second annual...

Monday the 26th of July, 2010

Deadlift 3-3-3 (70%-80%-90%) "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups

Monday the 15th of February, 2010

"Jackie" Row 1000 meters, 50 thrusters 45 pounds, 30 pull ups Of Interest: Simplify Your Program, Amplify Your Results Armstrong Pull-up Program Sisu—The Mikko Salo Documentary from the CrossFit Journal

Wednesday the 29th of July, 2009

Benchmark Wednesdays"Jackie"For time:Row 1000 meter45 pound thruster, 50 reps30 pull upsToday is the first of our Paleo chats in preparation tor the Paleo Challenge starting August 1st.Notes, tools, articles and ephemera:101 Simple Salads for the SeasonGreg Amundson doing "Jackie" from the Main Site.