Category: Uncategorized

WOD: 10 rounds AQAP:1 Power Clean 185/1353 Front Squats 185/1356 Deadlifts 185/1359 Toes-to-bar12 Games Push-ups Post results/thoughts to comments Great work today everybody. It was awesome working out with you guys, and it was so much fun having such a big class. Thanks for being patient and partnering up…I don’t think anyone had too much trouble having to wait around for anything. If you’re not coming to the holiday party tonight, I hope to see lots of you on Monday. Cheers. – Jade

WOD: 10 minute AMRAP:3 Handstand Push-ups15 Wall Balls 20/14 Rest exactly 8 minutes 3 rounds AQAP:15 Hang Power Cleans 135/9515 Burpees Post results/thoughts to comments A tough one on the shoulders today. It may have seemed like this was too tough, but it’s good to put yourself in an uncomfortable position, i.e. shoulders worked and then having to do handstand push-ups. Great job on the second WOD, that was a wicked lung burner. Hope to see lots of you tomorrow. Cheers. – Jade

WOD: Jump Rope Practice: 10 minutes 4 rounds of 4 minute AMRAP 1 minute Rest:8 Ball Slams 40/3012 Kettlebell Swings 53/3516 Box Jumps 24/18 Post results/thoughts to comments Great work today everybody. I saw at least one person get their first double-under. Lungs, lungs, lungs were had in today’s workout. Way to push hard, and keep moving through the workout. Sorry again for the lack of photos, won’t have anything for a few days. Hope to see a bunch of you tomorrow for a couple of good workouts. Cheers. – Jade

WOD: Deadlift:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM 21-15-9 AQAP:Deadlifts 315/205Ring Dips Post results/thoughts to comments Big class again today. You all did awesome with your deadlifts, and a bunch of PR’s were had. With that please be careful when lifting heavy. Lifting heavy is awesome, it will make you stronger and make everything you do in life easier. With that, when you lift heavy, you need to lift safely. Deadlifting especially, you are moving a lot of weight around and if you don’t maintain your neutral back position you can hurt your back. I know a few folks hurt themselves today solely because too much weight was on the bar. If you feel your back start to go at all you should be setting the bar down and…

WOD: Hang Squat Snatch: 3-3-3-3-3 (These are unbroken sets, no letting the bar go after each rep, bring it back down to the hang after each rep) 15 minute AMRAP:1 Squat Snatch 135/953 Overhead Squats 135/9530 Lateral Bar Hops Post results/thoughts to comments Nice work today everybody on the snatches. Please remember, you will get way more out of working on these movements light and getting the technique dialed down than putting a bunch of weight on and muscling the movement around. My apologies to the 5:45 PM class. It was awesome to have so many people, 24 in fact, but we weren’t able to do the workout as written because of a space issue. I did my best to try and utilize the important movements of the workout and still get everyone going at once. We are moving, I don’t have an exact…