Author: Jade

WOD: Front Squat: 5-5-5 Strict Press: 5-5-5 “Ft. Pulaski”- 12 minute AMRAP:10 Kettlebell Swings 70/5320 Abmat Sit-ups10 Toes-to-bar Post results/thoughts to comments Lots of PR’s today on either the front squat or strict press, or even both. Everyone continues to get stronger. Some of the ladies today started bridging the gap between the 35lb and 53lb kettlebell by using a 40lb dumbbell. Great work. Props to Mike who was psyched on his workout, it was his first Rx’d workout. Hope to see a lot of people tomorrow. Cheers Josie with a nice kettlebell swing Zack working through some strict presses Berk gritting through the toes-to-bar – Jade

WOD: “Shiloh”- 3 rounds3 minutes to complete 500m Row3 minutes to complete 25 Burpees3 minutes to complete 25 Dumbbell Thrusters 35/25 In this workout you perform the given workload/interval as quick as possible. What ever remaining time you have left of the 3 minutes is your rest. These are designed to be max intervals. No gaming this. Post results/thoughts to comments Hope everyone enjoyed the painful workout today. We haven’t done dumbbell thrusters in a while, I think a lot of you forgot how awful they were. You guys all pushed hard and did a good job of truly making these intervals and not pacing them. Great work. See you tomorrow. Cheers. Getting those hips stretched out Jason pushing through the burpees Kate, Stephanie, and Dani working through the thrusters Charles rocking some kettlebells for the thrusters Our On-ramp crew rocking out some…

WOD: “Barbara”- 5 rounds AQAP20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats Post results/thoughts to comments While we had some small classes this morning we had some gutty performances. Big shout out to Kim who has recently started getting pull-ups and dug deep and did the WOD Rx’d performing 100 pull-ups. As usual everyone pushed hard, and did a great job. Hope you guys all have a great weekend and enjoy the sunshine and warm weather. Kim grinding through her last set of air squats Sit-ups and Push-ups – Jade

WOD: Clean and Jerk: 1-1-1-1-1-1-1 “Stanwix Station”- 15 minute AMRAP:10 KB Snatch Left 53/3510 Box Jumps 24/1810 KB Snatch Right 53/3510 Box Jumps 24/1810 KB Swings 53/3510 Box Jumps 24/18 Wow, we saw a bunch of you make some big PR’s today on the clean and jerk. Awesome job, I now, as many of you do, it feels awesome to put a bunch of weight overhead. Great job as well on the snatches in the met-con. You guys are all getting better at them. If I don’t see you tomorrow have a great weekend. Cheers. Starting the met-con Phil and Trevor pushing through some snatches – Jade

WOD: Snatch Balance Practice: 20 minutes (work light and work on footwork and speed under the bar) “Helen”- 3 rounds AQAP:400m Run21 Kettlebell Swings 53/3512 Pull-ups Post results/thoughts to comments Awesome job today guys. For those of you I talked with today about those tight shoulders, keep working on that mobility for your overhead squats, it will come. Now that more and more of you are getting pull-ups we are seeing more Rx’d workouts. Great job all of you that are making the leap up the scaling board, whether from Level 1 to Rx’d or Level 3 or 2 it is all awesome. Cheers. Tearing up the run at 5:45 AM Phillip swinging with Chris and Phil loaded down to the right with weight vests – Jade