Author: Jade

WOD: 1) Bench Press: 5-5-5-5-5 Work to hit 5 heavy sets of 5 of Bench Press. If you’ve never benched before you should be looking to hit a 5RM. If you know your 5RM and have done it relatively recently you should be looking to keep all of your sets at 85% or above. We are looking to build some heavy volume. Rest no more than 2 minutes between sets.2) 3 rounds AQAP:400m Run75 Air Squats For results post heaviest set of Bench Press and time to complete Met-con along with any scaling used.Post results/thoughts to comments Wow, it’s July already, another month gone, and another month where all of you amazing athletes continued to get bigger, stronger, faster. We haven’t benched in a while because of the lack of benches and our growing class sizes, with that said we got a ton of…

WOD: 1) 3 rounds of 8 minutes each:400m Run30 Kettlebell Swings 70/5320 Deadlifts 275/18510/side Alternating Pistol Squats In this workout you have 8 minutes to perform 1 round of the workout. Whatever time is left over is your rest. If you don’t complete the round in 8 minutes, you go right back out the door to start the next round.For results post time to complete each round along with any scaling used.Post results/thoughts to comments Some posterior action today. Everybody’s back and hammies felt lit up, and for good reason. Nice job on the pistols, regardless of whether they were assisted or not. Get out and enjoy the sunshine. Please make sure to check the top of our page and your e-mail for scheduling for the next 2 weeks. Cheers. Hammering the run Therin working through the swings Brendan working through the Deads…

WOD: 1) Front Squat: 1-2-3-4-5-4-3-2-1 For the Front Squats warm-up accordingly to 90% of your 5RM. Use 90% of your 5RM for all 9 sets. Absolutely do not rest more than 60 seconds between sets. Big chest, big elbows will help you through this.2) AQAP:100 Squat Clean Thruster Ball Slams 40/30EMOTM 5 Pull-ups In this workout Every-minute-on-the-minute you will perform 5 Pull-ups, including the start of the workout. In the remainder of the time you are working to accumulate 100 Squat Clean Thruster Ball Slams. This workout should be attacked hard, the longer it takes you, the more work you have to do.For results post weight used for Front Squats, and time for Met-con along with any scaling used.Post results/thoughts to comments Heavy Front Squat today guys, nice work, and it was awesome to see so many of you really fight for position and…

WOD: 1a) Push Press: 5-5-5-5-5 Rest 60 seconds 1b) Plyo Push-ups: 5-5-5-5-5 Rest 60 seconds In this strength piece you will do a set of Push Press, then Rest 60 seconds, then a set of Plyo Push-ups, then Rest 60 seconds, and so on for 5 cycles. All 5 sets of Push Press should be HEAVY! For the Plyo Push-ups you absolutely CANNOT sacrifice range of motion. Full chest to the deck with knees, quads, and hips all off the ground in the bottom, from there we want to see you explode at least a couple of inches off the ground, and through straight arms, we don’t want to see you pull your arms off the ground. If you aren’t capable of doing this, that’s fine, setup an assisted Push-up with a band. On each Push-up you should reset to the top, you shouldn’t be…

WOD: 1) 20 minute AMRAP:5 Unbroken Chest-to-bars10 Unbroken Overhead Squats 135/9520 Unbroken Double-unders For results post total rounds plus reps along with any scaling.Post results/thoughts to comments Great job today everybody. In our bleary eyed state this morning we wrote the workout wrong, it was supposed to be 5 Overhead Squats, and 10 Chest-to-bars. Regardless the first class did it as written so we left it that way for everybody. That was a lot of heavy Overhead Squats, great work. Whether you did this workout as an Unbroken workout or not, way to go, it was tough. Doing things Unbroken is a great training tool, especially for those of you who want to become competitive at CrossFit. For something skill oriented like the Double-under it just shows you really how proficient you are at them. For the other two movements it shows you…