Author: Jade

*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym. WOD: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, 5 Cycled Shoulder-to-Overhead Pick weights and rep counts you can maintain. The STOH should be done from the floor, the focus should be on Power Cleaning, and going right from the catch into the first rep and no pausing at the Shoulder on any of the following reps. 2) Back Squat: 3 x 3 Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Ret 90-120 seconds between sets. 3) Front Squat: 3 x 3 Warm-up as needed. This is not percentage work, you are just looking to hit 3 Heavy sets of 3. Rest 90-120 seconds between…

WOD: 1) 3-Position Snatch: 7 x 1 High Hang, then Above the Knee, then Floor. No dropping the bar between reps. All reps full squat. Rest 90-120 seconds between sets. 2) 3-Position Clean + 1 Jerk: 5 x 1 High Hang, then Above the Knee, then Floor, finish with a Jerk. No dropping the bar between reps. All reps full Squat and Split Jerk. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 30 Burpee-to-target 20 Kettlebell Swings 70/53 10 Squat Cleans 185/123 Rest 5 minutes Target should be a minimum of 6″ out of your reach. 4) Toes-to-bar: 3 x Max Reps Rest 2 minutes between sets. Stop when you lose your kip. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

*Because of extremely low interest there will be no 5:45 AM class today. Rest of the classes as normal. See you at 7 AM. WOD: 1) “CrossFit Total” 1RM Back Squat 1RM Press 1RM Deadlift Take as many attempts as needed. Rest as needed. Keep this to 1 hour. 2) 4 rounds for Max Reps: 40 seconds Chest-to-bar Pull-ups 20 seconds Rest 40 seconds Power Snatches 155/105 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Sub for Double-unders is Single-unders 3) “Tosh”- 3 rounds: 750m Row 3 minutes Rest 500m Row 2 minutes Rest 250m Row 1 minute Rest Max effort each interval. 4) Glute Ham Raise: 5 x 8 Rest 90 seconds between sets. Weight if able. 5) Reverse Hyper: 3 x 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To…