Author: Jade

WOD: Snatch Complex: 1-1-1-1-1 (1 Complex consists of 1 Snatch Deadlift, 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat) 10 rounds AQAP:10 Box Jumps 30/2410 Pull-ups Post results/thoughts to comments Nice job today everybody. That snatch complex is a great way of really honing in different areas of the snatch. While it is 4 different movements, a single squat snatch encompasses all 4 movements. Way to tear through the box jumps and pull-ups. There were some smoking fast times and many of you were jumping higher, and pulling more bodyweight than ever before. Keep up the great work. Cheers. Greg hitting full extension coming off the box Pull-ups Windmills in the kettlebell class – Jade

My office is littered with stuff for you guys. T-Shirts, Hoodies, and Progenex is all in. It’s first come, first serve, so if you want it, make sure you get it before it’s gone. Hawks T-Shirt – $25 Can’t Breathe T-Shirt – $25 Better is Possible Hoodie – $40 Progenex Recovery – $55 Progenex More Muscle – $60 – Jade

WOD: Front Squat: 5-5-5-5-5 8 rounds for Max Reps of 20 seconds ON, 10 seconds OFF:Kettlebell Swings 70/53Ball Slams 40/30 Post results/thoughts to comments Great job today everybody. I don’t even think I can count all the PR’s I saw today. They were all over the place. Whether you had 65lbs or 265lbs on the bar, a PR is a PR, and heavy is heavy for each and every one of you. Nice little burner of a workout the really seemed to smoke everybody. Great work. We had a record day of 94 people in today to train, hope to see a lot of you tomorrow as well. Cheers. Up and overhead Charles with a beautiful position overhead with the kettlebell – Jade

WOD: “Bodyweight Bonanza”- AQAP:10 Handstand Push-ups20 Ring Dips30 Toes-to-bar40 Burpees50 Pull-ups60 Push-ups70 Box Jumps 24/1880 Sit-ups90 Air Squats100 Double-unders Post results/thoughts to comments Wow, some big classes this morning. Awesome that so many of you came in and got an awesome workout. If this was your first time, you’ll see this one again 5 or 6 months down the road, if you’d already done it before, I hope you PR’d. Keep up the great work everybody and see you Monday. Cheers. Greg getting up on the box Brendan working through the push-ups – Jade

WOD: Toes-to-bar: 3 sets of max reps, rest 2 minutes (must be able to do at least 10, if you can’t, modify the movement) Handstand Push-up: 3 sets of max reps, rest 2 minutes (must be able to do at least 5, if you can’t, modify the movement) 21-15-9 – AQAP:Power Clean 135/95Dumbbell Thruster 35/25 Post results/thoughts to comments If either of these movements stump you than work on them. They are both common and important movements to CrossFit. If you have a lot of trouble with them, think about spending 5 or 10 minutes after a class once or twice a week and doing an every-minute-on-the-minute sequence with one of them and work on building some volume of the movement into your training. The dumbbells appeared yet again in one of the worst ways with the thrusters. Benchmark tomorrow. Cheers. Kathy and Brian hitting…