Author: Jade

WOD: – Strict Press: 5-5-5-5-5 – “Annie” – 50-40-30-20-10 AQAP:Abmat Sit-ups (no anchoring of the feet)Double-unders Post results/thoughts to comments Well we certainly had a big shuffling around of the leader board on “Annie” today. Awesome to see so many people finally getting double-unders, and getting them in a workout. Strict press was looking good guys, many PR’s all around, as you get stronger in your strict press you’ll see your handstand push-up ability begin to increase as well. Hope to see a bunch of you for another benchmark WOD tomorrow. Cheers. Mark warming up on his strict press Tanya and Kathy rocking out “Annie” – Jade

WOD: – Jump Rope: 10 minutes – Snatch Balance: 15 minutes (work with light weight and focus on footwork, speed under the bar, and being strong in the bottom position. Go as deep as you can) – 10 minute AMRAP:10 Overhead Squats 95/6510 Push-ups Post results/thoughts to comments Great job today guys. It was awesome to see people make some progress on their overhead work whether it be in the snatch balance or in the met-con with the overhead squats. A bunch of you have been working on shoulder flexibility and opening up, your making progress and the overhead squats are continuing to get better. Hope to see you for a little benchmark WOD tomorrow. Cheers. Brian working through some overhead squats Trevor getting a fresh mullet…we are now offering a full service barber shop A big crew for the rugby class…killing themselves…

WOD: You have 5 minutes to rest in between each of the workouts. WOD #2 is timed in seconds, score for WOD #1 and #3 are in reps. Final score is WOD #2 minus WOD #1 and #3 #1: 2 minutes max repsClean and Jerk 135/95 #2: 5-4-3-2-1 AQAP:Chest-to-bar Pull-upsRing DipsBox Jumps 36/30 #3: Tabatta Intervals 8×20:10 – Count total repsBottom-to-bottom Air Squats (Perform air squat for 20 seconds and then hold in a parallel squat position for 10 seconds) Post results/thoughts to comments Wow, did anyone think those 4 minutes of Tabatta squats were going to be so awful, usually they are tough but this time around the hold felt like the work and the squats were the rest. Many of you moved up on the Clean and Jerk weight today which was awesome to see and couple more people made it…

WOD: – Power Clean: 3-3-3-3-3 – 21-15-9 AQAP:BurpeesPull-ups Post results/thoughts to comments Awesome work today everybody. We saw some blazing fast times on the met-con, many of you are dropping down in the bands you are using, and form on the power cleans is continuing to get better. We had a solid crew in today and a big 5:45 PM class which was awesome…hope to see a bunch of you in tomorrow for something different than we’ve done before. Cheers. Allison getting that chin up over the bar Scott…eye of the tiger A full pull-up rig at 5:45…every station accounted for – Jade

WOD: – 3-Position Squat Snatch: 1-1-1-1-1-1-1 – 5 rounds AQAP:3 Muscle-ups15 Medball Cleans 20/14 Post results/thoughts to comments Great work today guys, bummer the snow had to keep so many away. We had a couple people do their first met-cons with muscle-ups today which was awesome to see, and as always people are ever improving on their olympic work. Hope you all feel charged up after a couple of days off and are ready to train hard this week. Our new On-ramp crew started tonight and they all did an awesome job. See you tomorrow. Cheers. Colleen has been training hard, increasing her weights, and her hard work has paid off…getting that deep squat now with eeze. Kim and Erin pushing hard through the squat cleans The On-ramp crew getting a taste for the rower – Jade