Author: Jade

WOD: 1RM Thruster:Max Pull-ups:AQAP:10 Power Snatch 95/6520 Slam Ball Ball Slams 40/3030 Push-ups40 Air Squats50 Double-unders40 Air Squats30 Push-ups20 Slam Ball Ball Slams 40/3010 Power Snatch 95/65 Post results/thoughts to comments Today were the Paleo Benchmarks and wow we a saw a lot of big gains. Minutes off the met-con, 10+ new pull-ups, and multiple pounds on the thruster. You guys all did awesome and tore it up. Great job. For those who did the Paleo Challenge you all did awesome, and for those who didn’t we all strongly encourage you to start shifting your dietary habits, you’ll feel amazing. Hope we see lots of you tomorrow. Cheers. Bart warming up on the thrusters…an eventual PR of 20lbs Jim and Jason on the ball slams, both over a minute of their previous times Gregg boosting a tuck jump – Jade

WOD: Clean Complex: 1-1-1-1-1 (1 complex consists of 3 Power Cleans, 3 Hang Squat Clean, and 3 Front Squats) 7 rounds AQAP:7 Deadlifts 275/1857 Box Jumps 30/247 Kettlebell Swings 70/53 Post results/thoughts to comments Great to see so many folks in today, you guys tore it up. Hope the low backs didn’t feel too blown up after that met-con. Way to swing some heavy kettlebells and pick up some heavy bars. Hope to see lots of you for the Paleo Benchmark work tomorrow. Cheers. Almost 60 and swinging the 70lb kettlebell, yeah HJ Del hitting the deads – Jade

WOD: Partner “Murph”- AQAP:Run 1 mile100 Pull-ups200 Push-ups300 Air SquatsRun 1 mile The 2 runs must be started and finished with your partner. The pull-ups, push-ups, and air squats are done “Angie” style, i.e. you must finish all the pull-ups before moving on to the push-ups. Only 1 person can work at a time. Post results/thoughts to comments Happy Memorial Day everybody. It was awesome to see so many of you in here, pouring it out and working hard. Some who never run bit the bullet and did so, and everyone worked hard and did an awesome job. See you tomorrow. Cheers. Some of the pack out for their first run A packed house working hard – Jade

WOD: 20 minute AMRAP:10 Ring Dips15 Slam Ball Squat Clean + Press + Slam 40/30200m Run Post results/thoughts to comments Great work today everybody. It was awesome to see a pretty big crew in for both classes. The little complex with the Slam Ball turned into quite a lung burner. If I didn’t see you today, have a great weekend. Go cheer on your fellow gym members at the marathon tomorrow, and come in for a WOD on Monday. Cheers. *****Reminder***** We will be only open for a 9:30 AM class on Monday, May 30th, Memorial Day. Hope to see a bunch of you in. Vinny, Rick, and Mark hitting the slam balls Some of the 9:15 AM crew working hard – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments Good work today everybody. Hope you all have a great Memorial Day weekend. For those of you running in the marathon tear it up. Good work was put out by everybody in the gym today…remember on…