Author: Jade

WOD: Clean and Jerk: 15 minutes to build to a heavy Clean and Jerk EMOTM 8 minutes: Perform 2 Clean and Jerks at 85% of your heaviest lift Open WOD 12.2 – 7 minute AMRP:Burpees to 6″ Target Post results/thoughts to comments Awesome job today everybody. A number of you hit PR’s on your Clean and Jerk and a you all tore it up on the burpees. That little extra 6″ jump slowed them down a good bit and made them extra tough. We had an awesome crew in tonight for the CrossFit Open judged workouts. Please remember, you don’t have to be signed up for the Open to come in Friday evening. We’d love to have as many people come in and do the workout regardless of whether or not you’re competing. With that said we’d also love to see you come in if…

WOD: Weighted Chin-up: 5-5-5-3-3-3-1-1-1 15 minute AMRAP:10 Wall Balls 20/1415 Kettlebell Swings 53/3520 Box Jumps 24/18 Post results/thoughts to comments Congrats to Jordan for getting her first unassisted chin-up today. Working those strict pull-ups and or chin-ups will help make that back strong and get you better at those pull-ups. Band or not they help a lot. Lungs were on the menu today and you all lit them on fire. Great job on the workout pushing hard and working to stop as little as possible. Keep up the great work. Cheers. Charlie working the weight vest and some chain for his chin-ups Dave working to get over the bar Olah back for some pain after a month in Europe – Jade

WOD: Back Squat:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM 3 rounds AQAP:15 Squat Clean Thrusters 95/65400m Run Post results/thoughts to comments Great job today everybody. Quite the weather we’ve been having, it was warm enough I thought we’d get out for a run, hopefully the weather sticks around for the big move this weekend. This will be the last cycle of the 5-5-3-3-1-Max Reps we are doing, something new will start in 4 weeks. Great job on the back squats and the squat clean thrusters, they are a tough movement. Keep up the good work. Cheers. Bars lying in wait Jordan working through the thrusters – Jade

WOD: AQAP:50 Unbroken Double-unders (3 minute time cap)then 7 rounds of…10 Deadlifts 225/15510 Burpee Lateral Bar Hops10 Pull-upsthen…50 Unbroken Double-unders (3 minute time cap) Post results/thoughts to comments PR’s for a bunch of people on there single and double-unders today. Great job everybody. Way to tear it up. That was a tough workout, and to make it even more difficult bringing in the unbroken jump rope really made people hone in and focus on what they were doing. Looks like it’s going to be quite warm tomorrow, come prepared to be outside. Cheers. Cindy doing an awesome job, using 95lbs for the Deadlift and doing all 7 rounds…if you look to our testimonials it was only a year ago that Cindy couldn’t do a Burpee and could barely Deadlift because of back pain…70 Deadlifts today at 95lbs and 70 Burpees, great job Cindy…and…

WOD: Push Jerk: 5-5-5-5-5 3 rounds for Max Reps:90 seconds Row For Calories30 seconds Rest90 seconds Ball Slams 40/3030 seconds Rest Post results/thoughts to comments Awesome work today everybody. You all did an awesome job. One of the keys to the push jerk is going to be your footwork, so be very conscious of what you’re feet are doing, and get them moving fast. Great work on the workout. Nothing too fancy or exciting, just plain old hard work. Hope to see lots of people for a fun one tomorrow. Cheers. President’s day brought some packed classes with almost 100 people in the gym today Berk putting some heat on the ball – Jade