Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

♀ 35 lb
♂ 45 lb

Compare to 220808.

Post time to comments.

Scaling:
Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.

Intermediate option:
For time:
1,000-meter row
50 thrusters
30 pull-ups

♀ 25 lb
♂ 35 lb

Beginner option:
For time:
800-meter row
30 thrusters
20 ring rows

♀ 15 lb
♂ 25 lb

Resources:
Rowing
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
Jackie: CrossFit WOD Tips

Find a gym near you:
View the CrossFit map

Jackie
For time:

1,000-meter row
50 thrusters
30 pull-ups

♀ 35 lb ♂ 45 lb

If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.

Post time to comments.
Compare 181213.

---

Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option
For time:

1,000-meter row
50 thrusters
30 pull-ups

♀ 22 lb ♂ 35 lb

Beginner Option
For time:

800-meter row
35 thrusters
20 assisted pull-ups

♀ 12 lb ♂ 22 lb

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Scroll for scaling options.
Post time to comments.

Compare to 150515.

---

Related content:
• Rowing
• The Thruster
• The Kipping Pull-Up

---

Scaling
The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option
For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 35 lb.
Women: 22 lb.

Beginner Option
For time:
800-meter row
35 thrusters
20 assisted pull-ups

Men: 22 lb.
Women: 12 lb.

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scroll for scaling options.

Post rounds completed and dumbbell weight to comments.
Compare to 170405.

---

Related:
• CrossFit WOD 170405 with Brooke Wells
• The GHD Sit-up

---

Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

Rest Day

---

"Separate Is Not Equal in the Marine Corps," The New York Times.

Post thoughts to comments.

27-21-15 reps for time of:
165-lb. back squats
Handstand push-ups

Post time to comments.

Freestyle Fran

45 reps of each for time:
95-lb. thrusters
Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Read “Fooling Around With Fran” to help strategize.

Post time and rep scheme used to comments.

Matt 16

For time:
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.
Run 800 meters
16 deadlifts, 275 lb.
16 hang power cleans, 185 lb.
16 push presses, 135 lb.

Post time to comments.

Jackie

For time:
1,000-meter row
45-lb. thrusters, 50 reps
30 pull-ups

Post time to comments.

Compare to 130517.

Sam Briggs, 6:05 - [video]

"Athlete Emotion Project" - CrossFit Journal [photo essay]

Live coverage of the regionals begins Friday morning!

Rest Day

"Going to Haiti: Choosing Happiness" with Emily Beers, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

"Walk This Way" with Jackie Perez and Rita Benavidez - video [ipod] [mov] [720 HD] [1080 HD]

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 130410.

"The Brave" with Ashley Carriveau - [video]

2013 CrossFit Games Regional Event 4

For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps

Post time to comments.

"CrossFit Kids as a Physical-Education Curriculum: A Pedagogical Perspective", CrossFit Journal article [pdf]

2013 CrossFit Games Regional Event 1

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 130420.

"Kids And Bar Muscle-ups" video [wmv] [mov] [HD mov]

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 130211.

Dan Bailey's first "Jackie" - video [wmv] [mov] [HD mov]

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Elisabeth Akinwale 6:32. Post time to comments.

Compare to 110726.

"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]

For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

Andrea Ager 3:40. Post time to comments.

CrossFit Tour, Big Sky, Montana, August 10th-12th - video [wmv] [mov] [HD mov]

"The Clean" with Kelly Starrett and Coach Burgener, by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD Demo with Andrea Ager, Jackie Perez, Rita Benavidez, and Erin Cianciolo - video [wmv] [mov] [HD mov]

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
Post rounds completed to comments.

"Defining Functional Movements" with Todd Widman - video [wmv] [mov]

WOD Demo with CrossFit CSA - video [wmv] [mov] [HD mov]

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 110430.

"Peter Egyed the Coach: Part 1" with Peter Egyed, CrossFit Journal preview video [wmv] [mov]

"The Manimal is Ready" - video [wmv] [mov]

The Games Update: Four Days Out - video [wmv] [mov]

"All Over the Map: Phillips, Polaski and Alverson" by Again Faster Equipment - video [wmv] [mov]

"So Cal Qualified Athletes" - video [wmv] [mov]

"CrossFit's Relationship with Reebok Enhances Its Financial and Commercial Credibility" by Patrick Rishe, Forbes.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to 101124.

"Rowing Instruction: Rower Maintenance" with Greg Hammond, CrossFit Journal preview video [wmv] [mov]

"The Reebok CrossFit Open in Their Own Words: Week 5" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Greg Glassman on the 2011 Reebok CrossFit Games Open - video [wmv] [mov]

"Is There Anybody Out There?" by Carl Zimmer, The Wall Street Journal.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.
Post time to comments.

Compare to 090306.

"CrossFit Endurance Swimming: The Pull Phase" with Brian Nabeta and Chris Michelmore, CrossFit Journal preview video [wmv] [mov]

"Insight Into the CrossFit Games" from the California Road Trip - video [wmv] [mov]

Kids Competition at CrossFit Relentless with CrossFit New England.

WOD Demo with Tommy Hackenbruck at the Man Expo - video [wmv] [mov]

Mikko Salo on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Heather Bergeron on today's WOD - video [wmv] [mov]

"Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. "
- Somerset Maugham

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

A Conversation with Skip Chase: Part 1, a CrossFit Journal preview video [wmv] [mov]

"Jackie:" Greg A vs Level 1 Trainers - video [wmv] [mov]

Rest Day

Shane Hamman by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Break Records Legally: CrossFit will be conducting on-site steroid testing on all athletes competing at the 2009 CrossFit Games.

Post thoughts to comments.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

"Fight Gone Bad Strategy", Concept 2 by CrossFit Again Faster, CrossFit Journal Preview - [wmv] [mov]

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Post round completed to comments.

"Jackie", CrossFit Kids - video [wmv] [mov]

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Post time to comments.

Compare to 050803.

Rest Day

Greg Amundson, "Jackie" - 5:52 [video]

Bombing Nazi Germany

Post thoughts to comments.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Rest Day