Author: Jade

WOD: Clean and Jerk Complex: 1-1-1-1-1 (1 complex consists of 1 Deadlift, 1 Power Clean, 1 Hang Squat Clean, 1 Split Jerk) “Pea Ridge”- Max Reps:40 Seconds 1 Arm KB Push Press Left 35/2620 Seconds Rest 40 Seconds 1 Arm KB Push Press Right 35/26  20 Seconds Rest 40 Seconds 1 Arm KB Push Press Left 35/26  20 Seconds Rest 40 Seconds 1 Arm KB Push Press Right 35/26  20 Seconds Rest 40 Seconds 1 Arm KB Overhead Alternating Lunge Left 35/26 20 Seconds Rest 40 Seconds 1 Arm KB Overhead Alternating Lunge Right35/26 20 Seconds Rest 40 Seconds 1 Arm KB Overhead Alternating Lunge Left 35/26 20 Seconds Rest 40 Seconds 1 Arm KB Overhead Alternating Lunge Right 35/26 20 Seconds Rest 40 Seconds KB Turkish Get-up Left 35/26 20 Seconds Rest 40 Seconds KB Turkish Get-up Right 35/26 20 Seconds Rest 40…

WOD: “Valverde”- 5 rounds AQAP:500m Row30 Push-ups15 Power Snatch 95/65 Post results/thoughts to comments We’ve had some small showings the last few Saturday’s, where have you guys all been? Those who came in today worked hard and pushed through a tough workout. Snatches were looking pretty good and many of you are constantly making improvements. Keep it up guys. See you Monday. Cheers. Starting the first round on the rowers Kim getting the bar overhead on the snatch Del nearing the end – Jade

WOD: Snatch Balance: 3-3-2-2-1-1-1-1 “Fort Donelson”- 12 minute AMRAP:5 Thrusters 115/839 Power Cleans 115/8313 Pull-ups Post results/thoughts to comments Whether you worked on overhead squats or snatch balance today, it was great to see so many of you continuing to make improvements on the movements. Those of you with tight shoulders, keep working those stretches, those shoulders need to loosen up to get a proper overhead squat. If we don’t see you tomorrow, have a great weekend. Cheers. Kristi with a snatch balance Ryan getting the bar up for a thruster Mixing it up a bit for the warm-up – Jade

WOD: Seated Box Jump: 5-5-5-5-5 “Chustenahlah”- AQAP10 Front Squats 135/952 Deadlifts 135/959 Front Squats 135/954 Deadlifts 135/958 Front Squats 135/956 Deadlifts 135/957 Front Squats 135/958 Deadlifts 135/956 Front Squats 135/9510 Deadlifts 135/955 Front Squats 135/9512 Deadlifts 135/954 Front Squats 135/9514 Deadlifts 135/953 Front Squats 135/9516 Deadlifts 135/952 Front Squats 135/9518 Deadlifts 135/951 Front Squats 135/9520 Deadlifts 135/95 Post results/thoughts to comments It was so awesome to see so many of you hitting up some high boxes today. I have to say that workout was quite the lower back burner, I know a lot of you felt the same thing I did. You guys all did awesome, and it was great to see you really push and work to not take your hands of the bar and do the front squat sets unbroken. Great job everybody. See you tomorrow. Cheers. Bari eyeing up her next…

WOD: 125m Rowing Sprint: Every-minute-on-the-minute for 10 minutes “Elizabeth City”- 5 rounds AQAP:1 Deadlift 405/2753 Muscle-ups9 Box Jumps 36/30 Post results/thoughts to comments Wow we saw some ripping fast 500m paces on the rowers today. Way to pull hard and fast everybody. I was also pumped to see so many of you take the assisted muscle-ups we’ve worked on the past couple of months and used them in the met-con. A number of you set up bands so that you could do it. Lastly nice work with some heavy deadlifts. Cheers. Nancy moving up…using the 12″ box now Bart working hard to get the bar off the floor Dani working hard for her muscle-ups Phil with a big deadlift New On-ramp crew in for there first class – Jade