Author: Jade

WOD: Press:7 x 1 @ 90% of 1RM – Rest 90 seconds between sets(your last set perform max strict press, and then finish with max push press) “Nancy”- 5 rounds AQAP:400m Run15 Overhead Squats 95/65 Post results/thoughts to comments Press complex last Friday, and something a little different for your press work today. A classic CrossFit benchmark today which we saw lots of PR’s on. Great job everybody. For those with tight shoulders, continue to work that mobility for the overhead squats, it WILL pay off. Hope to see lots of you in tomorrow. Cheers. Happy Birthday Brian Kathy working hard and getting herself up on the leader board – Jade

WOD: “McGhee”- 30 minute AMRAP:5 Deadlifts 275/18513 Push-ups9 Box Jumps 24/20 Post results/thoughts to comments While it was our normal smaller crowds on Thursday, you all threw down and battled hard through something super tough. For this gym, this a benchmark workout I program every 5 or 6 months, and is an awesome one. You guys all poured it out and did an amazing job. Another benchmark tomorrow. Hope to see you then. Cheers. Sefton working the push-ups Rick driving hard through those heels to pick that bar up Somebody likes the new boxes Monica throwing down and pulling 175lbs for the duration of the workout Sammy has been coming consistently for the last 6 or so months and has made incredible gains, once Deadlifting 35lbs in workouts to now Deadlifting 125lbs If you haven’t already noticed, shoes are now around the corner…

WOD: Work Your Weakness Strength – EMOTM 10 minutes: Pick any strength baring movement that is a big weakness. Pick a rep range between 1 and 5, and if it is a weighted movement, pick an appropriate weight for the rep range. You should not change weight or reps for the 10 minutes. At the beginning of every minute perform a set of the movement at the weight and reps picked for 10 minutes. 12 minute AMRAP:30 Unbroken Double-unders5 Dumbbell Man Makers 50/35 (Push-up, Renegade Row, Power Clean, and Push Press) Post results/thoughts to comments Nice work today everybody. Good to see everybody tackling their weakness and honing in on what you really struggle with. For those who tackled the unbroken double or single-unders, nice job. Coupled with the Man Makers peoples shoulders were on fire and heart rates were jacked. Great work everybody….

WOD: Tempo Back Squats:2 @ 45% of 1RM2 @ 55% of 1RM2 @ 65% of 1RM5 x 2 @ 75% of 1RM For these go to the bottom of the back squat, hold for 5 seconds in a rock solid position, then bounce and come back up. That is one set. Work through all 8 sets. If 75% is too heavy adjust accordingly. 21-15-9 – AQAP:Ring DipsChest-to-bar Pull-upsBurpees Post results/thoughts to comments Great job today everybody. Worked in something a little new today for you all. The athletes on the team for Regionals have been doing these and we’ve been finding them very beneficial so no better thing to do than bring them over for all of you. For many of you they may have forced you into proper depth, and also helped really stretch out your hips and allow you to get into the bottom….

WOD: Clean Complex:1 @ 65% of 1RM Clean and Jerk1 @ 70% of 1RM Clean and Jerk1 @ 75% of 1RM Clean and Jerk1 @ 80% of 1RM Clean and Jerk1 @ 85% of 1RM Clean and Jerk 1 Complex consists of 1 Deadlift, 1 Clean Pull, 1 Power Clean, 1 Hang Squat Clean, and 1 Split Jerk 12 minute AMRAP:1 Hang Squat Clean 185/1353 Ball Slams 40/302 Hang Squat Clean 185/1356 Ball Slams 40/303 Hang Squat Cleans 185/1359 Ball Slams4 Hang Squat Clean 185/13512 Ball Slams and so on up the ladder until 12 minutes is up Post results/thoughts to comments Awesome work on the clean complex today everybody. It was great to see many of you really dialing down and focusing on your technique. The complexes are a great way to bring a bunch of movements and that embody a single movement. Keep up the great work….