Author: Jade

WOD: 5 rounds for Max Reps:1 minute Wall Ball 20/141 minute Ball Slam 40/301 minute Box Jumps 24/181 minute Kettlebell Swing 70/531 minute Burpee1 minute Rest While we only had 1 class today it was great to see a good crew of people in here. I think it’s important to remember longer certainly does not always mean harder. I, along with many other people would say this is a much harder workout than Saturday, so if you’re one of those folks who has been nervous about coming into a Saturday class because it’s longer, don’t be. Longer doesn’t mean harder. The camera is out for a few days so some photos here from the Garage Games Finals of our athletes that competed. Elliott doing squat cleans Kristi hammering out wall balls Dani in the final event on the rope climb – Jade

WOD: “12 Days of Christmas”- AQAP:1 – 300m Row2 – Snatch 155/1053 – Thruster 155/1054 – Muscle-up5 – Burpee6 – Toes-to-bar7 – Chest-to-bar Pull-up8 – Kettlebell Swing 88/709 – Box Jump 30/2410 – Handstand Push-up11 – Ground-to-Overhead 155/10512 – Man Makers 50/35 Post results/thoughts to comments The 12 Days of Christmas WOD is a staple in the CrossFit community, but it’s different everywhere and every year. Dani pulled this little beauty of CrossFit Invictus’ website. This was an absolute monster of a workout, and for those of you who came in I’m so proud of you all for working through a super tough workout. Whatever you celebrate, Christmas, Hanukah, Life, the Sun, or worshipping the Barbell, have an awesome weekend and enjoy your holidays. Cheers. Carol putting that bar up overhead Rik slogging through one of the 12 rows And I got to…

WOD: Squat Snatch: 3-3-3 Unbroken Squat Snatch: 10-10-10 (rest exactly 2 minutes between sets) 3 rounds for Max Reps of: 3 minutes work – 2 minutes rest:20 Toes-to-barMax Man Makers 35/25 Post results/thoughts to comments Awesome work on the snatches today everybody. For those who are still working the power snatch because of mobility issues, continue to work on recieving the bar deeper and deeper, and remember, you’ll get more out of lifting lighter and technically proper than muscling extra weight around. For some it was your first time on the ole man maker, hope you had fun. See you tomorrow for a last workout before Christmas. Cheers. The Man Makers Hanging on the bar – Jade

WOD: Deadlift: 10-10-10-10-10 Max Reps:5 minutes Double-unders4 minutes Wall Balls 20/143 minutes Box Jumps 24/182 minutes Kettlebell Swings 70/531 minute Handstand Push-ups Post results/thoughts to comments I think a lot of you surprised yourselves today with the deadlifts. Some heavy pounds were pulled. Remember always when deadlifting to keep that back tight and flat, but especially when lifting heavy. If you feel it go, just let go of the bar, it’s not worth hurting yourself. Know when to throw in the towel. You’ll be happy you did so that you can train another day. See you all tomorrow if you’re not already gone on vacation. Cheers. Carol getting up on the box Olah getting the ball up Wall Balls…notice Corey’s nice squat position keeping the ball high…key to a good Wall Ball – Jade

WOD: Pull-up Practice: 10-15 minutes (spend 10-15 minutes working on any component or type of pull-ups) 5 rounds for Max Reps:60 seconds Row for Calories30 seconds Rest60 seconds Burpee Ball Slam 40/3030 seconds Rest60 seconds Abmat Sit-ups30 seconds Rest Post results/thoughts to comments Keep working that kip folks, a bunch of you are stringing your pull-ups together better and better, and some of you are so close to getting your first pull-up. Awesome! When this pops up, if you’ve got kipping pull-ups down use it as a time to work on your strict pull-up strength. Strict pull-up strength is also hugely important and will help with all of your pulling work. See you tomorrow. Cheers. Rich getting down to the ball Trish putting some heat on the ball Cranking on the rowers – Jade