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WOD: 3 rounds AQAP:6 Clean Complex 155/105 (1 Power Clean, 1 Hang Squat Clean, 1 Shoulder-to-overhead)24 Ball Over Bar 40/30 (Roughly an 8.5′ high bar, get the ball over anyway, anyhow)800m Run Post results/thoughts to comments It was a chilly one this morning. I want to make sure that you all remember, there will still be running in workouts for the next couple of weeks to a month. Yes it’s cold, but you’re all typically warm by the time you get outside, and it’s just cold, there isn’t snow on the ground. With that being said I won’t be sending anyone out on snow, ice, etc. We had a kids class today, unfortunately the camera went screwy and the pictures didn’t come out, but we had 6 awesome kids in here, jumping around, squatting, hanging, and having fun. Hope we see them all…

WOD: 3 rounds AQAP:50 Double-unders21 Kettlebell Swings 53/3512 Pull-ups Rest 5 minutes 3 rounds for Max Reps:Max Pull-upsMax Push-ups2 minutes rest When you drop from the pull-up bar your set is over, go immediately to push-ups, you can rest in plank or down dog, when you drop a knee to the floor your set is over. Post results/thoughts to comments A lot of you are starting to get better with the double-unders. I see a bunch of you spending time before or after class, it WILL pay off. If you’re tired of doing tuck jumps, spend 10 minutes every time you come in with the jump rope. It will take time but the double-unders will come. Nice job on the push-ups, and pull-ups, we saw some big sets, remember a push-up isn’t a push-up unless your chest touches the ground, do them right…

A reminder that Saturday at 4:30 PM we will be doing competition training for anyone who is competing at the Garage Games, and for anyone competing in the open. Or if you’re not even sure you want to compete but want to get an idea of what strict standards are placed on you in competition come in and take part. Plan for a couple of hours, we will be doing two (2) workouts. You will all have to help take part in judging we will be reviewing the movements to make sure everyone is clear. Hope to see a bunch of you then. Get ready to compete – Jade

WOD: Snatch: 1-1-1-1-1-1-1 5 rounds AQAP:20 Deadlifts 135/9550 Lateral Bar Hops Post results/thoughts to comments It was awesome to see some of our On-ramp crew in today. They all did awesome, and are already coming to the gym and hitting it hard. Remember guys, if you can do it, do squat snatches when we do them. Power snatch might be easier for now, but ultimately you won’t be able to move as much weight with a power snatch. Another WOD that on the board looked pretty easy, but many of you found your legs and lungs on fire. Great work everybody. See you tomorrow. Cheers. Laura up and over the bar Brendan working through some deads – Jade

WOD: Strict Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM “Karen” – AQAP:150 Wall Balls 20/14 Post results/thoughts to comments WALL BALLS today. I hope you all got your fill. A very simple but affective and tough workout. Wall Balls are a big mental movement, for those of you who pushed some big first sets way to dig deep and not give into the pain. Strict press went well for some of you, not so well for others. If you’re really stalling out on strict press you may need to start doing some accessory work…bench press is a great option, no other way to load your triceps with that kind of weight. See you tomorrow. Cheers. Wall Balls Corey on the strict press Ryan nearing the end – Jade