Author: Jade

WOD: 21-18-15-12 – AQAP:Knees-to-elbowsSumo Deadlift High-pulls 95/65Burpees400m Run Post results/thoughts to comments Wow it was a full house this morning and you all crushed it. Great to see so many folks in. Haven’t done Knees-to-elbows in quite some time so nice to see many of you tackling that movement. Last reminder that the gym is closed tomorrow. Have a great Easter. Cheers. And the pull-up rig is just about full Sefton with the underhand variation And Greg with the overhand – Jade

WOD: Press Complex: 1-1-1-1-1 (1 complex consists of 3 Press, 3 Push Press, 3 Push Jerk. Work at 70-85% of 1RM Press) 3 rounds AQAP:400m Run21 Box Jumps 24/1812 Front Squats 135/95 Post results/thoughts to comments Great work on the press complex today everybody. While we were totally looking to work your shoulders, I really liked to see that some of you didn’t go crazy with the weight and focused on the technique on the push press and jerk. A real lung and leg burner in the met-con, nice job on that. Keep up the great work everybody. Cheers. Charles coming in from the run…I ordered an Overhead Door for the main room today, it’ll take about 4 weeks to be built and get here, but we are getting a big door in the main room Ruthie just finished On-ramp a couple of weeks…

WOD: Deadlift: 5-5-5-5-5 @ 70-80% of 1RM 10 minute AMRAP:8 Hang Dumbbell Power Snatch Left 50/358 Hang Dumbbell Power Snatch Right 50/3512 Games Push-ups Post results/thoughts to comments Nice work on your pulls today guys. A lot of solid lifts and nice numbers being put up. Haven’t done the dumbbell snatches in quite some time, but a great movement, and a great couplet when paired with the push-ups. For those that were pulling early I imagine you were really feeling that on the push-ups, if you were, keep working to utilize those hips first. Hope to see lots of you tomorrow. Cheers. Pete coming off the floor Kim one of our newest members doing an awesome job on her dumbbell snatches and hopping right into class and attacking things – Jade

WOD: Max Thruster: 20 minutes to establish a max load thruster “Jackie”- AQAP:1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments Double benchmark action today. Great work everybody. Some PR’s to be had and some times to be put on the board. Unfortunately a bunch of the times got erased, I know there was only 1 mens time that made the board, but there were a bunch of women’s Rx’d times that need to go up on the board. If you did it Rx’d post your name and time in the comments. See you all tomorrow. Cheers. Kim and Jeff working through the thrusters A full house at 5:30 hitting it hard – Jade

WOD: 30 minute AMRAP:10 Turkish Get-ups (5/side) 53/3520 Burpee Box Jumps 24/1830 Kettlebell Swings 53/3540 Abmat Sit-ups Post results/thoughts to comments An entire half an hour of midline destruction today. You all did awesome. Don’t be surprised if you wake up tomorrow and are sore in some random places. We haven’t done TGU’s in a while, but boy are they a great movement. For those first timers with the movement you did awesome, and everyone poured it out and killed the workout. Benchmarks tomorrow. Cheers. Olah in the zone A full house at 5:30 PM – Jade