A. Overhead squat: 7 – 5 – 4 – 3 – 3 E2MOM
B. 4 sprint rounds for time of:
5 over the bar lateral burpees
10 overhead squats 75/55 RX+ 95/65
5 over the bar lateral burpees
10 hang power snatch 75/55 RX+ 95/65
rest 2 minutes between each round
Immediately after last sprint round:
C. “Finisher”
6 minutes to establish a 1 rep max hang snatch
The MURPH Challenge! This Saturday, May 28th at 9am. Start your Memorial Day weekend off right by honoring those who have served, those who continue to serve, and those who have given their lives in the line of duty while fighting for our freedoms.
All other classes are canceled on Saturday. We will be closed on Sunday 5/29 and Monday 5/30 in observance of Memorial Day.
Manimal!
Jada is always hard to beat, throw a rower in there and watch out! One of the hardest working athletes in the gym.
Oh yeah! Jada knows how play this game. Super athlete and super great guy!
This gentleman becomes a monster on a mission when he enters the gym. Jada has put in the work and it shows everyday. Keep showin up and showin out Stud!
Jada! A true example of where hard work, consistency and determination can get you! Jada continues to make incredible gains everyday. Can’t wait to see you continue to dominate in the coming years Jada! 🙂
Jada always takes time to give advice to those of us who need it most. We appreciate your kindness and encouragement Jada!
Good job on setting a new leaderboard record today Jada!!! Made it look easy!
Jada!!! Getting it done!
Jada once took back to back Kobra Strikes and laughed because it tickled.
A.145(7) 155(5) 165(3) 170(3) 170(3)
B. 4:50 Rx (1:03, 1:03, 1:18, 1:26)
C. 135
0700 brought it this morning!
Looking good Jada! Keep up the strong work.
Jada is always pushing it to the limit! Keep up all the hard work!!
7:00am Class:
A: 115(7)-135(5)-145(4)-155(2)-155(3)
B: 4:39, RX+, (Splits: 1:04/1:06/1:16/1:13)
C: 170#, Power Snatch
– Slowly getting those OHSs.
– Jada is not only a rowing machine, he’s a Crossfit machine! He’s a great friend and an extremely humble person! Keep it up bud!
Look’in strong!
Hanging with 0600 class today.
A: 155-165-175-185-195
B: Rx+, think it was 5:48, can’t quite remember
C: 125, 135, finished at 145, all squat snatch
A. 115-135-155-165-175
B. Rx 5:33
C. 175
AM: Yesterday’s Wod
A. 43 Pull-Ups
B. 🙂
C. Completed
PM: Today’s Wod
A. 160(7) – 170(5) – 180(4) – 190(3) – 200(3)
— Snatch Balanced into the first OHS every set. 200 was a PR Snatch Balance
B. 1:09 / 1:05 / 1:46 / 1:36 = 5:36 RX+
C. 165# Squat
Post-Wod Work
50 BW(150) Axle Bar Deadlifts for time: 2:37
25 GHRs
25 Weighted Hip Extensions
AM: Yesterday’s WOD:
A. 37 pull-ups
B. 21:52 RX+ (1 mile)
C. Completed
PM: Today’s WOD:
A. 135(7) – 145(5) – 155(4) – 165(3) – 175(3)
B. 3:54 RX+
C. 115# squat
WOW! A mile, great job!
Thanks, but don’t be confused, 1 mile with the 16kg not the 24kg 🙂
AM Open Gym – Yesterday’s WOD:
A. 51 pull-ups
B. 20:45 rx + ( 1 mile w/ 24kg )
C. Completed
——————–
PM Open Gym – Today’s WOD :
A. 160(5) – 160(5) – 160(4) – 170(3) – 170(3)
B. 4:06 rx +
C. 180# power
6:08 Rx+
Yesterday’s WOD:
A. max rep pull-ups – 26 reps
B. 15:00
Today’s WOD:
A. 65-75-85-95-100
B. 6:14 @55
C. 85# power snatch
A: 5×5 @ 70#
B: 7:28 rx
C: 95# PR and it was U-G-L-Y
Looking good, Jada!
A) 155×7 185×5 195×4 205×3 225×5
B) 4:58 Rx+
C) 225 hang power snatch
A. 85-95-115-125-x
B. 8:32 scaled to step overs
C. 120 hang power
12:30 Open Gym: Today’s WOD
A: 130(7) 140(5) 150(4) 155(3) 160(3)
B: 4:33 RX+
C: 125 Hang Squat Snatch
A: 135(7) 155(5) 165(4) 185(3) 185(3)
B: 8:04rx
C: 165pr
Photo: Jada doing work!!
A. 175(7) – 190(5) – 205(4) – 215(1) – 215(3)
B. 4:30 Rx+ (1:03/1:06/1:06/1:15)
C. 170 squat
A. 205(7) – 225(5) – 245(4) – 255(3) – 275(3) (3rep PR)
B. 3:44 Rx+ (:56/:54/:55/:59)
C. 205 hang power (ugly)
Jada is awesome!