Author: Jade

WOD: Power Snatch: 3-3-3 Power Snatch Unbroken: 10-10-10 8 rounds of Tabatta:Ball Slams 40/30Air Squats Alternate every interval between the 2 movements Post results/thoughts to comments Great work today everybody. Your Olympic lifts are constantly getting better. Even though it’s not on the board very often, work on making big sets in your workouts. Try and hold onto your bar, or kettlebell or whatever as long as you can. I think everyone looked at the board today and shrugged the workout off a little bit. You all found it was a wicked burner. Hope to see lots of you tomorrow, if not enjoy your weekend. Cheers. Putting some power on the ball Stephanie in full extension – Jade

A last reminder that there is a CrossFit Kids class tomorrow at 10:30 AM. Get em in here.

WOD: Pistol Squat Practice: 15 minutes “DT”- 5 rounds AQAP:12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push Jerk 155/105 Post results/thoughts to comments Great work today everybody. A few people got their first pistol squats which is awesome. “DT” is a rough workout to say the least and you guys all did an awesome job pushing through it. It may not be the longest workout, but it is heavy and tough. Great job guys. See you tomorrow. Cheers. Phillip getting the bar overhead Class tearing the bars up Greg gritting through the end Dani showing some dedication to her training out doing running intervals in the pouring rain – Jade

WOD: Back Squat:5 @ 65% of your 1RM5 @ 70% of your 1RM3 @ 75% of your 1RM3 @ 80% of your 1RM1 @ 85% of your 1RMMax Reps @ 90% of your 1RM If you performed these squats on 9/7/11 add 10lbs to each set if your 1RM is over 200lbs or add 5lbs to each set if your 1RM is under 200lbs AQAP:1000m Row50 Burpees800m Run Post results/thoughts to comments Back squats looked great today everybody. You’re all continuing to get stronger and many of you built an awesome base with the Wendler programming this summer. Keep lifting those heavy weights. Wicked lung burner today. Way to push your hearts hard. Looking forward to seeing a bunch of you in for a benchmark workout tomorrow. Cheers. Cranking on the rowers BURPEES! On-ramp crew finished, or at least half of them, where were the other 6 of…

WOD: 30 minute AMRAP:400m Run30 Kettlebell Snatches 53/35 (15/side)20 Box Jumps 24/1810 Chest-to-bar Pull-ups Post results/thoughts to comments A long burner today for everybody. Wow it seemed hot out, I guess it’s just been so damn cold. You guys did awesome and a lot of you made some improvements on your kettlebell snatch today. It’s a tricky movement and it’ll take some time to dial in, hope no ones forearms are too beat up. Building on the back squats tomorrow. See you then. Cheers. Kathy, Laura, and Drew on the boxes Kettlebells up David cranking on the rower Ted is just finishing up On-ramp and came in for a tough one today and did awesome – Jade