Author: Jade

WOD: 1) Back Squat: 5-5-5-5-5 Like Wednesday we are looking to move as much total poundage as possible, i.e. expose your body to the most stress/weight you can over the course of 5 sets of 5. You should be hitting a 5RM somewhere in here, could be your first set or your last, doesn’t matter. A good starting point for your work sets should be around 80% of your 1RM. Rest no more than 2 minutes between sets. 2) 8 minute AMRAP: 1 Squat Clean 205/135 4 Hand Release Push-ups 2 Squat Cleans 205/135 8 Hand Release Push-ups 3 Squat Cleans 205/135 12 Hand Release Push-ups and so on until 8 minutes is up Extra Work: 3) 3 rounds: 1 Strict Pull-up, Kipping Pull-up, Toes-to-bar 2 Strict Pull-up, Kipping Pull-up, Toes-to-bar 3 Strict Pull-up, Kipping Pull-up, Toes-to-bar and so on until you come off the bar…

WOD: 1) 10 minutes – Every 30 seconds: 1 Hang Power Snatch + 1 Power Snatch @ 70% of 1RM Power Snatch Perform 1 Hang Power Snatch and 1 Power Snatch every 30 seconds for 10 minutes for a total of 20 sets. These should be touch-and-go reps. Be sure to Deadlift the bar up and establish the Hang position before initiating your first rep. 70% is not a pinpoint number, if this feels too heavy for you to keep proper form scale as needed. 2) 4 rounds AQAP: 20 Kettlebell Swings 70/53 40 Abmat Sit-ups httpv://www.youtube.com/watch?v=yWJAklte0Qo&feature=related While we usually review the basics and important parts of the Kettlebell Swing, remember there is a lot going on, make sure you are hitting everything correctly…correct movement is efficient movement, efficient movement is fast movement, For results post weight used for Snatch work and if you missed…

WOD: 1) Bench Press: 5-5-5-5-5 You should be looking to hit 5 sets as heavy as possible for this. We recently did a 1RM Bench Press test, you should likely be working somewhere in the 80-90% range of that amount for these sets. Warm-up with as many sets as needed, upon starting rest approximately 2-3 minutes between sets. 2) 12 minute AMRAP: 12 Ball Slams 40/30 9 Hang Power Cleans 135/95 6 Shoulder-to-Overhead 135/95 Extra Work: 3) 3 rounds: 30 seconds Bird Dog Right 30 seconds Bird Dog Left 30 seconds Superman 30 seconds Rest   4) 3 rounds for reps: 1 minute Max Double-unders 1 minute Rest For results post weight of each set of Bench Press along with time to Rounds and Reps of Met-con plus any scaling you used. If you did Extra Work post thoughts on Low Back work, and total Double-unders…

WOD: 1) “Hawks” – AQAP: 1ooom Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Plate Overhead Walking Lunges 45/25 100 Double-unders httpv://www.youtube.com/watch?v=YDM0M69UGQA Tomorrow marks the Birthday of one of my best friends, a fellow CrossFitter, an amazing athlete, and  an amazing person who passed away on March 1st, 2011 due to injuries sustained in a skiing accident while competing on the Freeskiing World Tour at Kirkwood, California. While many of you never met Ryan, he was an absolutely amazing person, and for those who did know him, you know just how great he was. I hope to see lots and lots of you in tomorrow for a killer workout in his remembrance. If you’d like to learn more about Ryan or donate money to his foundation that helps young skiers in need of financial assistance check out the…

WOD: 1) “Moon” – 7 rounds AQAP: 10 One Arm Dumbbell Hang Split Snatch Right 40/30 1 Rope Climb 15 Feet 10 One Arm Dumbbell Hang Split Snatch Left 40/30 1 Rope Climb 15 Feet For this workout you must alternate splits on every rep. We would like to see you all hit a solid split as well, i.e. lunge stance, but there is no depth requirement, think of it as a Power Split, versus a Squat Split. Sub for Rope Climbs will be 7 Pull-ups per Rope Climb httpv://www.youtube.com/watch?v=kt7mq4-rLq0 Some quick thoughts on the Rope Climb Extra Work: 2) Run: 3 x 800m Rest exactly 3 minutes between runs. Each Run should be as fast as possible. 3) Strict Handstand Push-up: 5 x 5 If you can consistently do 5 Strict Reps for 5 sets, do these to a deficit by using plates. Rest…