Author: Jade

WOD: Deadlift:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you’ve done this cycle before add 5lbs to each set if your 1RM is under 200lbs, or 10lbs to each set if your 1RM is over 200lbs 5 rounds – 3 minutes each:250m Row20 Kettlebell Swings 70/53 Score is total rest time accumulated. Perform the round as quick as possible, the remaining time in your 3 minute round is your rest. Post results/thoughts to comments I saw quite a few PR’s today on the deadlift. I know at least a couple of ladies broke the 200lb mark which is awesome. As is often the case the workout was very deceiving. Many thought it looked easy but come the end, the rest was short and the swings were heavy. Tomorrow is…

WOD: Jump Rope Practice: 10 minutes 5 rounds of 3 minute AMRAP – 1 minute rest:9 Hang Power Cleans 95/656 Front Squats 95/653 Push Press 95/65 Score is cumulative rounds and reps. When a round ends pick up where you left off at the start of your next round. Post results/thoughts to comments Keep working those double-unders. You want the tuck jump to be banished, make use of a few minutes before or after class everyday and work on them. Great work on the met-con today everybody. That was a wicked lung burner. Remember on those cleans to keep that bar close. Close is efficient, and efficient is fast. See you tomorrow. Cheers. Tim about to go overhead Justin going up Wade is back Jay is just finishing up On-ramp but has been hitting it hard coming to class when he can, eager to…

WOD: Overhead Squat: 5-5-3-3-1-1 5 rounds AQAP:20 Kettlebell Snatch (10/side) 53/3520 Box Jumps 30/24 Post results/thoughts to comments Awesome to see so many folks in the gym today. A ton of you made HUGE improvements on your kettlebell snatch today. For some of you it was your first time doing kettlebell snatches. You may have left the gym with some battle scars, or bruises rather. This movement shouldn’t hurt you, but it may take some time to learn and proper technique is really key. Keep working on the mobility for your shoulders, get those shoulders loosened up and those overhead squats will become way easier. See you tomorrow. Cheers. Gregg floating up to the box Nate getting the kettlebell overhead – Jade

WOD: AQAP:800m Run40 Double-unders40 Kettlebell Swings 70/5340 Double-unders40 Overhead Squats 95/6540 Double-unders40 Burpees40 Double-unders800m Run Post results/thoughts to comments Another big crew in here for the Saturday classes. This will likely be the last run of the season for us. Yay for some of you and nay for others. If we get a warm day I’ll still try and work something in, but snow and cold are looming in the forecast. For those taking off for the week have a great holiday, for those that aren’t I expect to see you in the gym in full force. Cheers. Bells and bars up Kim and Jeff on their burpees Cheri getting some ups on her tuck jump CrossFit Kids tearing across the floor in a bear crawl – Jade

WOD: 5 rounds AQAP:5 Clean and Jerk 155/10510 Chest-to-bar Pull-ups Rest 5-10 minutes AQAP:1000m Row30 Power Cleans 135/95 Post results/thoughts to comments We got our pulling in today. Hope your posterior (the back of your body) feels good and worked. Way to work on those heavy cleans guys. For those of you who went too light, don’t be afraid to put some weight on the bar. Heavy weights make you strong, being stronger makes you better at everything you do. Hope to see lots of you tomorrow. Cheers. Hitting the rowers hard Corey with a split jerk Matt getting his chin over the bar – Jade