Rules and details
White elephant gift exchange this Saturday!

White elephant gift exchange this Saturday!

Our holiday party is this Saturday! We will start off with our team competition, followed by our white elephant gift exchange and tacos!

White elephant gift exchange -  limit $20/gift, we will have rules on stealing gifts and other details the day of the event.

Partner competition events - they will be fun, short and inclusive. We will have heat times setup for teams so arrive on time. First heat will be at 9:15am, it will be gauntlet style with heats of teams following the first group until all teams have completed the workouts. Workouts to be released on Thursday 12/14. Please bring cash for your entrance fee, drop it off to dal at anytime this week. 

Food - A taco truck will be setup with fresh cooked meats and condiments, feel free to bring an appetizer/desserts/drinks to share. 

Workout 12/12/2017

A - Every 3 minutes for 15 minutes

5 Overhead squat (escalating load)

B -  100 reps for time

1 minute Ski (calories)

1 minute Wall Ball (20#/14#)

1- Arm dumbbell snatch (50#/35#)

*Score is time needed to accumulate 100 reps

Choose your load wisely..
Sean making heavy front squats look easy 

Sean making heavy front squats look easy 

Choose your weight wisely in the workout today, challenge your technique don't change you technique. 

Workout 12/11/2017

Alternating every minute on the minute for 20 minutes

Max Strict weighted reverse grip pull-up (50#/35#)  

3 Front Squat (choose load, must clean from the ground)

Rest

*Score is volume of weight lifted, i.e. # of pull-ups x weight + Front squat load x reps completed

It's not a box this time...
Chris floating over a box

Chris floating over a box

We are jumping over things again! Not as challenging as the box we jumped over so come ready to jump.

Workout 12/09/2017

As many rounds as possible in 5 minutes, rest 2 min x 4

10 Ground to overhead (95#/65#)

10 Burpee over the bar

*Teams of 2, 1 partner working at a time, score is lowest number of rounds completed in a cycle

It's only :30 seconds...
Fun bike workout today to finish off the week

Fun bike workout today to finish off the week

It's only :30 seconds on the bike but how hard are you willing to go??

Workout 12/08/2017

A - Every 3 minutes for 15 minutes

8 Back Squat (escalating load)

B - 50 Reps for time
x 2 rounds, rest as needed in between rounds

:30 second Assault Bike (calories)

Push-up 

*Accumulate 50 reps total, between the bike and push-ups. Sprint!

Keep practicing
Alexis making her way up the rope on Mondays workout

Alexis making her way up the rope on Mondays workout

The drills and techniques we practice in warmups will pay off, keep up the concentration and effort on those as much as workouts. Skill take time to acquire and consistent practice. 

Workout 12/07/2017

"The Ghost"

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Holiday Party 12/16 an last chance for shirts and to sign up
Jigsaw_MerryFitness_2017_Social_Social - 1.jpg

Still time to sign up with a partner for the Holiday Party on 12/16, we will be donating all proceeds to the charity of choice for our raffle winner! If you can't participate and still want a shirt/tank get on our sign up sheet today or email dal@crossfitjigsaw.com by the end of the day. This is also the last day for team sign ups.

Workout 12/06/2017

As many rounds as possible in 16 minutes
Run 400 meter
10/10 1-Arm Kettlebell Thruster (53#/35#)
20 Box jump over (24"/20")

Congrats Mary!
Mary finished 2nd in her first individual competition!

Mary finished 2nd in her first individual competition!

Congrats to Mary on finishing 2nd in the intermediate division at CrossFit Salinas Holiday Clash at the Coast. She had a goal to compete in an individual competition for 2017 and found this competition last minute and went for it. Of the 4 workouts she was 1st place in two of them! 

Workout 12/05/2017

Open 15.1

AMRAP 9 minutes:
15 Toes-to-Bar
10 Deadlifts (115/75)
5 Snatches (115/75)

Open 15.1a (no break between workouts)

6 minutes to establish a 1 rep max clean and jerk