Author: Jade

WOD: 1) 4 rounds AQAP: 40 Double-unders 30 Ball Slams 40/30 20 Hang Power Cleans 135/95 Extra Work: 2) Strict Handstand Push-up: 10 minutes EMOTM Pick a rep range you can be consistent with across the 10 minutes. If you can do more than 5 on the minute go to a defecit HSPU. 3) Back Extensions: 3 x 25 Rest 90 seconds between sets. For results post time to complete Met-con along with any scaling used. If you did Extra Work post reps for HSPU’s and thoughts on Back Extensions. Post Results/Thoughts to Comments httpv://www.youtube.com/watch?v=924uWscTEd0 The Open will be here before we know it, some of you are competing next weekend, I hope more and more of you decide to compete in some sort of CrossFit event regardless of your ability

WOD: 1) Sumo Deadlift: 5-5-5-5-5 Rest 2-3 minutes between sets. Your weights should be very similar to your conventional Deadlift. If you’ve never done these before warm-up appropriately and don’t rush the weight. httpv://www.youtube.com/watch?v=4OAIdkVnUFw Some great info in here 2) “Running Stacey” 150 Air Squats 1 Mile Run 150 Air Squats For results post weight of each working set of Sumo Deadlifts and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Sumo Deadlift: 5-5-5-5-5 Rest 2-3 minutes between sets. Your weights should be very similar to your conventional Deadlift. If you’ve never done these before warm-up appropriately and don’t rush the weight. httpv://www.youtube.com/watch?v=4OAIdkVnUFw Some great info in here 2) “Running Stacey” 150 Air Squats 1 Mile Run 150 Air Squats For results post weight of each working set of Sumo Deadlifts and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) Sumo Deadlift: 5-5-5-5-5 Rest 2-3 minutes between sets. Your weights should be very similar to your conventional Deadlift. If you’ve never done these before warm-up appropriately and don’t rush the weight. httpv://www.youtube.com/watch?v=4OAIdkVnUFw Some great info in here 2) “Running Stacey” 150 Air Squats 1 Mile Run 150 Air Squats For results post weight of each working set of Sumo Deadlifts and time to complete Met-con along with any scaling used. Post Results/Thoughts To Comments

WOD: 1) 30 minute AMRAP: 400m Run 11 Hand Release Push-ups 22 Box Jumps 24/20 12 Kettlebell Swings 70/53 Happy Thanksgiving everybody, hope to see lots of you in for a workout. Remember there is only one class at 9 AM. httpv://www.youtube.com/watch?feature=player_embedded&v=5Sqr6nFaFz4# Pretty cool video, helping create a healthier, happier, and more positive future For results post Rounds and Reps completed in the workout along with any scaling used. Post Results/Thoughts to Comments