Author: Jade

WOD: Split Jerk: 3-3-2-2-1-1-1-1 “Roanoke Island” – 50-40-30-20-10 – AQAP:KB Swings 53/35Double-unders Post results/thoughts to comments Awesome work today guys. Again a punch of PR’s were seen on the split jerk, big weights going up all over the place. Those who really stuck to the Paleo Challenge are really improving quickly…Kim hopped on the pull-up bar today after the workout and got 10, it wasn’t more than a couple of weeks ago that it was 4 or 5. Keep up the good work guys. Cheers. Wade fresh out of On-ramp in for a 5:45 AM class Cindy putting the bar overhead And the met-con starts – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.)Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments Great work today everybody. Good to see such a wide range of things being done. Burpees, deadlifts, power cleans, overhead squats, toes-to-bar, wall balls, turkish get-ups, and double-unders to name a few. You guys all worked…

WOD: “Big Bad 25”- AQAP:25 Calories on the Rower25 Power Snatch 65/4525 Thruster 65/4525 Power Clean 65/4525 Push Press 65/4525 Sumo Deadlift High-pull 65/4525 Deadlift 65/4525 Box Jumps 24/1825 KB Swings 35/2625 KB Snatches 35/2625 KB Goblet Squats 35/2625 KB Around the Worlds 35/2625 KB Windmills 35/2625 Wall Balls 20/1425 Balls Slams 20/1425 Double-unders25 Pull-ups25 Push-ups25 Toes-to-bar25 Air Squats25 Walking Lunges25 Abmat Sit-ups25 Jumping Lunges25 Broad Jumps25 Burpees Post results/thoughts to comments Unfortunately we had a surprisingly small crowd in the gym today. You all missed out on a killer workout. Those who did come in did awesome and really pushed hard through a long tough workout. You guys all rock. Hope everyone has a great rest of the weekend. See you all Monday. Cheers. The ladies rocking some jumping pull-ups Bars up…power cleans Mike whipping the kettlebell for an Around the World…

WOD: Muscle-up Practice: Spend 20 minutes working on any facet of muscle-ups “Fort Henry”- AQAP:49 Power Cleans 135.9549 Wall Balls 20/1449 KB Swings 53/35 Post results/thoughts to comments It was so awesome to see you all hopping in the bands and working on muscle-ups. Many of you are definitely getting close to getting some. We kicked of the first open competitors tonight after the 5:45 PM class and everybody who did the workout did an awesome job. We should hopefully have enough people to qualify as a team. Great work as always everybody. Cheers. A little partner warm-up action Alison with a nice power clean Susan with the kettlebell overhead Curtis showing us how it’s done on the rower – Jade

WOD: Front Squat: 5-5-5 Strict Press: 5-5-5“Mill Springs”- 5 rounds AQAP:20 Air Squats20 Box Jumps 24/1820 Double-unders Post results/thoughts to comments Great work today everybody. We saw some great PR’s on both the front squat and strict press today. You guys continue to kill it with everything we do. You all did awesome on the little leg burner at the end of class as well, good to see more and more of you continuing to get double-unders. Keep it up everybody. See you tomorrow. Cheers. Susan with a nice front squat Donny airing out a box jump Del with a big strict press – Jade