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WOD: Toes-to-bar: 3 sets of max reps, rest 2 minutes (must be able to do at least 10, if you can’t, modify the movement) Handstand Push-up: 3 sets of max reps, rest 2 minutes (must be able to do at least 5, if you can’t, modify the movement) 21-15-9 – AQAP:Power Clean 135/95Dumbbell Thruster 35/25 Post results/thoughts to comments If either of these movements stump you than work on them. They are both common and important movements to CrossFit. If you have a lot of trouble with them, think about spending 5 or 10 minutes after a class once or twice a week and doing an every-minute-on-the-minute sequence with one of them and work on building some volume of the movement into your training. The dumbbells appeared yet again in one of the worst ways with the thrusters. Benchmark tomorrow. Cheers. Kathy and Brian hitting…

WOD: Weighted Pull-up or Ring Dip: 5-5-5-3-3-3-1-1-1 AQAP:100 Double-unders50 Air Squats40 Mountain Climbers/side30 Kettlebell Swings 70/5320 Pull-ups,10 Man Markers 35/25 Post results/thoughts to comments Make sure when this weighted push or pull comes up you are all working on the weaker movement. Keep up the practice on the double-unders, the only way you’ll get them is if you practice. Hope lots of you make it in tomorrow. Cheers. Swinging Getting up to the pull-up bar Getting some air squats on – Jade

WOD: Back Squat:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you’ve done this cycle before add anywhere between 2.5-10lbs per set, across the board. Add the same amount to every set. AQAP:Row 2000m Post results/thoughts to comments Nice work on the back squat todays everybody. A bunch of you hit some PR’s, and then got to lay down another PR on the row. 2K row is a great benchmark and and an extremely hard one. Myself, Dani, and Trevor will be gone for the next few days, so there likely won’t be any website updates. Hope you all get in and get some good workouts in. Cheers. Feeling the pain of the 2K Travis pulling hard Our newest On-ramp group done, hope to see you all in classes right…

WOD: Jump Rope Practice: 10 minutes 4 rounds  – 4 minute AMRAP – 2 minute Rest4 Hang Power Snatch 95/658 Toes-to-bar12 Lateral Bar Hops/side Post results/thoughts to comments I saw at least one person click on the double-unders today. Keep practicing everybody, they will come, and don’t give up, learning them is healthy for both your mind and body. Way to rip through the met-con and cycle some fast rounds, keeping that heart rate up and getting some serious work done. Hope to see lots of you tomorrow for a little benchmark action. Cheers. Jordan has one On-ramp class left but she’s been hitting classes as much as she can in between Phillip and Nate working through the Toes-to-bar Another packed class at 5:45 PM….27 people last night, 25 tonight. A reminder that next week the evening schedule will change to 4:15, 5:30, and…

WOD: Push Press: 5-5-5-5-5 6 minute AMRAP:1 Squat Clean 155/1053 Games Push-ups2 Squat Cleans 155/1056 Games Push-ups3 Squat Cleans 155/1059 Games Push-ups…and so on until 6 minutes is up Rest exactly 3 minutes 3 minute AMRAP:Burpees Post results/thoughts to comments Awesome job today everybody. I think I saw at least a dozen people hit PR’s on their push press, that’s awesome. Moving more weight makes you stronger, and being stronger makes everything in day-to-day life easier, and remember stronger doesn’t mean bigger. You all did awesome in the met-con, and I think it was a great example of how effective CrossFit is. Let someone tell you that you can’t get a workout in 9 minutes, you can all prove them wrong because I know you all did today. Keep up the good work. Cheers. Amanda broke her arm 2 weeks ago snowboarding, she’s already…