Author: Jade

WOD: 1 and 1/4 Front Squats:2 @ 45% of 1RM Front Squat2 @ 55% of 1RM Front Squat2 @ 65% of 1RM Front Squat5 x 2 @ 75% of 1RM Front Squat For these you should be going down to the bottom of a Front Squat, coming up just past parallel, basically you sticking point, and then immediately going back down into the bottom of the squat and coming all the way up. That is one rep.12 minute AMRAP:12 Hand Release Push-ups12 Box Jumps 24/1812 Ball Slams 40/30 For results post weight used for the 5 sets of 2, and total rounds and reps performed in the met-con along with any scaling usedPost results/thoughts to comments And some of you really thought I was going to throw a lot of bar work on the agenda today after yesterday. Come on now, I’m not that mean. Nice…

WOD: “Eva”- 5 rounds AQAP:800m Run30 Kettlebell Swings 70/5330 Pull-ups For result post time and scaling if scaledPost results/thoughts to comments Absolutely amazing work today everybody. You should all be extremely proud of yourselves. Not sure you all realized it, but you ran 2.5 miles today, along with 150 swings and pull-ups. Some beat up hands were had, hopefully not too bad, you won’t really need them tomorrow. Again truly awesome to watch you all grit your teeth and push through this workout. Hope to see lots of you tomorrow. Cheers. Lisa right overhead Stephanie working hard and taking to our coaching words, “can you do one more,” she did a few rounds of the swings unbroken Seems all the photos today are of swings, Amos with a perfect overhead position – Jade

WOD: 30 minute AMRAP:10/side One Arm Kettlebell Shoulder-to-Overhead 70/5320 Kettlebell Goblet Squats 70/5330 Kettlebell Swings 70/5340 Kettlebell Sumo Deadlifts 70/53 For results post total rounds plus reps and Kettlebell weight used.Post results/thoughts to comments Way to keep moving today everybody. A few Kettlebell movements we haven’t seen in a while, and for some of you they were pretty tricky. Just like with the Olympic lifts some of the Kettlebell moves can be tough, when doing them focus on the technique and that will pay off. Have a great rest of the weekend, look forward to seeing lots of you in the door on Monday. Cheers. We missed getting pictures today…so a sweet little video to get you pumped up to lift some heavy weights, oh and that last lift is 423.5lbs – Jade

WOD: Tempo Back Squats:2 @ 45% of 1RM2 @ 55% of 1RM2 @ 65% of 1RM5 x 2 @ 75% of 1RM Refer to 4/10/12, if you were here then add 10lbs to all sets if your 1RM Back Squat is over 150lbs, or 5lbs to every set if it is under 150lbs. Tempo squats should be a quick down, hold the bottom for 5 seconds, then bounce and explode out of the bottom. Rest no more than 90 seconds between sets. Once you hit the 5 x 2 your weight should not change, keep it the same for all 5 sets.“Diane”- 21-15-9 – AQAP:Deadlifts 225/155Handstand Push-ups For results post weight used for 5 sets of Tempo Back Squats, and time for “Diane” along with scaling if you scaled.Post results/thoughts to comments Nice work on the tempo squats today everybody. A bunch of…

WOD: Weighted Strict Pull-up: 5-5-5-3-3-3-1-1-1 Weight anyway, anyhow. Rest no more than 60 seconds between sets. If you can’t do weighted Pull-ups, perform 9 sets of 5 Strict Pull-ups, use a band as needed.AQAP:3 rounds of:15 Toes-to-bar15 Pistol Squats Immediately into 3 rounds of:15 Sumo Deadlift High-pulls 95/6515 Overhead Squats For results post heaviest sets of pull-ups at 5, 3 and 1. Post total time for workout along with load, and any sort of scaling.Post results/thoughts to comments We haven’t hit strict pull-ups in quite some time, and while many can’t do them without a band they are great for helping develop good, solid pull strength. I was so pumped to see you all attack the pistols in some sort of form. Keep up the great work, hope to see lots of you for a benchmark tomorrow. Cheers. Bob and Phillip hitting the pull-ups…