Author: Jade

WOD: 10 rounds AQAP:15 Kettlebell Swings 70/5315 Double-unders15 Games Push-ups Post results/thoughts to comments While I was gone for the weekend I heard there were some big classes and that everyone tore up the workout. If you guys don’t like tuck jumps, work on those double-unders. Remember, no matter what the push-up, hold your plank, don’t snake, it’ll pay off and make you bigger, faster stronger, and more awesome. See you Monday. Cheers. Adam cranking through some jump rope – Jade

WOD: Power Clean: 3-3-3 Unbroken Power Clean: 10-10-10 7 rounds AQAP:3 Power Cleans 205/14510 Toes-to-bar Post results/thoughts to comments Some big heavy cleans today. Something I worked with a few folks today. If you’re having trouble curling the bar and not getting you elbows under the bar, do your cleans in front of the squat rack. It will quickly correct any swinging, or at least will force you to. Hope you all have an awesome weekend. I’m down to Boston for the Garage Games at CrossFit Southie to help everyone out. Wish everybody luck, Dani, Kristi, Trevor, Monica, Kathy, Elliott, Ryan, Tanya, Kris, Bart, and Del are all competing. Cheers. Tim nailed down his kipping toes-to-bar this morning Bob on his power cleans – Jade

WOD: Pull-up Practice: 15 minutes (work on anything with pull-ups, kipping, chest-to-bar, strict, weighted, butterfly, etc) 3 rounds AQAP:30 Squat Snatch 75/5330 Wall Balls 20/14 Post results/thoughts to comments I saw a few of you getting closer to the butterfly today, and a bunch of you made some great progress on your normal kip. As I said when we went over the snatch, make sure you guys focus on the skill and technique of the movement. The snatch is meant to be a fluid movement, not a muscley one so focus on being smooth even if it means working lighter, it will pay off. Cheers. Ian recieving the bar on the snatch…and using the hook grip - Jade

WOD: Back Squat: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 10lbs to every set if your back squat 1RM is over 200lbs, add 5lbs to every set if your back squat 1RM is below 200lbs AQAP:800m Run w/Slam Ball 40/30100 Box Jumps 24/18800m Run w/Slam Ball 40/30 Post results/thoughts to comments Nice job on the back squats today everybody. Some heavy sets were had, and I know a bunch of people hit PRs. Hope you had fun running with the slam ball, a little awkward but something different and difficult. Hope to see a bunch of you for a tough one tomorrow. Cheers. Richard coming in on the end of a run Brian rounding his last lap Everybody…

WOD: 5 rounds AQAP:200m Run20 Pull-ups200m Run20 Push-ups200m Run20 Sit-ups200m Run20 Air Squats Post results/thoughts to comments We had a long one today. Way to push through and keep up your pace throughout the workout. I saw a few folks drop their band for the first time today. AWESOME! Also just awesome to see so many of you in here working hard, dedicated to improving your health and well being. See you tomorrow. Cheers. Getting warmed up A brisk morning, but Tim and Charles keeping warm on the run Corey with a nice air squat – Jade