Author: Jade

WOD: 1000m Row – AQAP    Rest 5 minutes 4 minute AMRAP:10 Pull-ups10 Push-ups   Rest 5 minutes 100 Box Jumps 24/18 – AQAP    Rest 5 minutes Tabatta Bottom-to-bottom Walking Lunges (hold the bottom of the lunge position during the 10 second “rest” period) Score is WOD # 1 (seconds) – WOD # 2 (reps) + WOD # 3 (seconds) – WOD # 4 (reps) Post results/thoughts to comments Had a lot of fun working with everybody today. While we had a small class at the 8 AM we had a good sized 9:15 AM. Tried to mix it up a bit today, you guys still got a longer workout, but it was broken up into some high effort intervals. Great job guys, have an awesome weekend, see you Monday. Cheers. Mike, Colleen, and Julia in for the 8 AM Partners cheering each other on…

WOD: Front Squat: 5-5-5 Strict Press: 5-5-5 100 Burpees – AQAP Post results/thoughts to comments Wow, a bunch of PR’s again today guys, so awesome to see. Those of you who have been with us for a few months got to look back on your 100 burpees to see how your conditioning has improved. God that was awful…you can watch me suffer through it on the facebook page. See you tomorrow for a fun one. Donny on the strict press with his partner Phillip cheering him on Getting down for those burpees Donny and Julia down for the count – Jade

WOD: Deadlift: 5-5-3 “Mary or Cindy” – 20 minute AMRAP5 Hanstand Push-ups10 Pistol Squats15 Pull-ups         or5 Pull-ups10 Push-ups15 Air Squats Post results/thoughts to comments Amazing work today everybody. You guys are all kicking ass and taking names. PRs all over the place today on both the deadlift and Cindy. It was great to see some of you go after Mary as well, even if it was in a slightly scaled form. See you for a nice lung burner tomorrow. Cheers. Julia stepping it up to full plank push-ups on Cindy this time around Phil with a nice Pistol Squat Catherine and Alison busting out air squats Dani with a deep handstand push-up The rugby guys working partner barbell roll outs – Jade

WOD: Box Jump: 10-10-8-6-4-4-2-2 (reps must be unbroken in each set, use the highest possible box on each set, rest each set as needed) 8 minute AMRAP:3 Handstand Push-ups6 Ring Dips9 Push-ups Post results/thoughts to comments Wow, some big box jumps today guys…remember commit to that thing and big box jumps are all about sucking those legs up. It was great to see everybody use the rings today, whether assisted or not, this is great practice and will help work on your shoulder strength just by stabilizing yourself in that position. See you tomorrow. Cheers. HJ didn’t quite make it to the box and got a “little” bump Walter and Lisa knocking push-ups out Sarah and Megan working through the box jumps Kim slashing off another round and Kristy finishing hers Our newest On-ramp group finished up today…Cindy, Steve, Carolyn, Bruce, Jim, and…

WOD: Clean and Jerk Complex: 1-1-1-1-1 (One Complex is 1 Deadlift, 1 Squat Clean, 1 Hang Power Clean, and 1 Split Jerk) 21-15-9 AQAP:Kettlebell Snatch Left 53/35Kettlebell Snatch Right 53/35Pull-ups Post results/thoughts to comments I have to say I’m amazed at how much so many of you have improved on your olympic work, most notably the squat cleans. A bunch of you have made some big progress there. Good job on the kettlebell snatch as well, we don’t do them a lot and they are definitely a tough movement, so it was good to see some of you getting the hang of it. Great job everybody. See you tomorrow. Cheers. TC and Krisiti starting the workout Alex going over the kettlebell snatch with the 4:30 class Dani working hard The rugby guys going through a slightly different version of Saturday’s “Dante’s Inferno” –…