All-Cities Open, 2012

Week 05 Training: 14.09.02

A. 5 Rounds, for Quality:

3 Seated Box Jumps
3/3 Single Leg Med-Ball Deadlift to Slam
3/3 Single Arm Strict Press

B. 4 Rounds (20 minutes total):

45 Seconds: ME Tire Flips
15 Seconds: Transition
45 Seconds: Dual KB Rack Hold @ 32/24 kg
15 Seconds: Transition
45 Seconds: Hand Over Hand Sled Pull – Heavy
15 Seconds: Transition
45 Seconds: Dual Dumbbell Overhead Hold @ 35/25
75 Seconds: Rest


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized
8 comments on “14.09.02
  1. brettbolus says:

    A) done

    B) done

  2. Alyson says:


    B) Done

  3. Feliz says:


  4. MarkB says:

    A) done
    6 / 15 / 15 medball / sandbag for DL to slam
    50 / 55 / 55 DB for strict press
    B) done

  5. Stacy says:

    A) done
    6/10# med ball
    worked up to 35#
    B) done

  6. Chad Fisher says:

    A) done

    B) Done

  7. Tdub says:

    Mobilized today.

  8. A) done
    B) done

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 243 other followers

CrossFit Jääkarhu
Follow me on Twitter
Follow me on Instagram
2:00 of behind the scenes training gold @karhustrength.
This is what it’s like to train with us. As I was filming some of the max lifts, I decided to just shut up and record what was going on around the space. As candid as it gets.
Action. Commentary. Makes. Misses. Sometimes things get emotional. This is how we train. Hard and fun. Serious and silly. Friends and family. I LOVE IT ALL.
As a coach, I am incredibly blessed to have the athletes I do under my care. As a gym owner, I am equally as blessed to have the community of Bears at CrossFit Jääkarhu.
Coach Winchester

%d bloggers like this: