Author: Jade

WOD: – Heaving Snatch Balance: 5-5-5 – Power Snatch: 3-3-3 – AMRAP 8 minutes5 Box Jumps 36/3010 Kettlebell Snatches (5 per side) 53/35 Post results/thoughts to comments Great work today everyone. We worked with some complicated movements and a lot of you made big strides on your form/technique. We may have picked up another member tonight…Del hope to see you back soon. Those competing in the Boot Cancer event this weekend, rest tomorrow, active rest if you want Saturday…no WOD’s. Those who aren’t competing, hope to see you tomorrow. Cheers. Hitting some box jumps Ken box jump…Rick Kettlebell snatch – Jade

WOD: – Work Your Weakness: 20 minutes – “DT” 5 rounds AQAP12 Deadlifts 155/1059 Hang Power Cleans 155/1056 Push Jerks 155/105 – Sumo Stance Back Squats: 3×20 Post results/thoughts to comments Great to see so many of you in the gym again today. The On-ramp group continued today at 7:00 PM and did a great job, working on a bunch of new movements and pushing hard through their WOD. Everyone else did an awesome job, re-familiarizing themselves with the hang power clean and push jerk, and pushing hard through “DT.” For those of you competing this weekend I’d like to see you take Friday and Saturday off from the posted WOD…come in and do some light rower work or skill work, but nothing to intense. See you guys tomorrow. Cheers. 5:45 AM and some hang power cleans Kim with a push jerk Sasha…

WOD: – Work Your Weakness: 20 minutes – 3 rounds AQAP: You must rest 2 minutes after each round…cumulative time is still your resultRow 500mRun 400m – Good Mornings: 3 sets 20 reps Post results/thoughts to comments Everybody, great WOD today…it was awesome to see a big group in at 4:30 with 12 of you all pushing hard. A big shout out to Bob, he repeated the WOD from the first day of the On-Ramp session…in one month he chopped just over 4 minutes off his time, hell yeah Bob. Danielle and Chris signed up today as new members…say hi when you don’t recognize someone. Great work today everybody. Cheers. Erik and Scott floored after the Met-con Working through the warm-up Trevor pulling strong during the WOD – Jade

WOD: – Split Jerk: 1-1-1-1-1 – 10 minute AMRAP3 KB Turkish Get-ups (per side) 53/3510 Burpees Post results/thoughts to comments Hope everyone had a great weekend, good to see so many of you in the gym today…I think 30 people swung by today. We had 5 new On-rampers start tonight who did an awesome job, and it was great to see so many of you go after those split jerks and really put some weight overhead. We got another new movement today in the Turkish Get-up which I think many found deceivingly hard. Great to see everyone pushing themselves. Extra photos on the facebook page…see you tomorrow. Cheers. Laura with a split jerk Trevor putting up the big numbers today…255lb Justin with a split jerk Nadir getting angry with the bar and PRing with 135lb Rocking out some Turkish Get-ups Jim coming down…

WOD: “Lumberjack 20”20 Deadlift 275/185Run 400m20 KB Swings 70/53Run 400m20 Overhead Squats 115/80Run 400m20 BurpeesRun 400m20 Chest-to-bar Pull-upsRun 400m20 Box Jumps 24/18Run 400m20 DB Squat Cleans 45/30Run 400m Post results/thoughts to comments http://www.crossfit.com/mt-archive2/005100.html For those who came in today awesome work, you pushed hard through a very tough WOD. Those who weren’t there you missed out on some fun. Have an awesome weekend everybody, and remember those who fell serving our country. No photos today…but there is a video. Cheers. – Jade