Author: Jade

WOD: “Nutts”- AQAP:10 Handstand Push-ups25 Deadlifts 250/6550 Pull-ups100 Wall Balls 20/14200 Double-unders400m Run w/Plate 45/25 Post results/thoughts to comments Awesome work today guys, great to see people getting handstand push-ups, stronger deadlifts, and getting their double-unders in workouts. Way to pound out the pavement in this workout carrying a plate as well. Great job. Cheers. Starting the WOD Amy working her way through the jump rope and congrats to Kim and Jeff who’s daughter just got married…in Cairo, party on – Jade

WOD: – Deadlift: 5-5-5 – Strict Press: 5-5-5 – 30 Muscle-ups for time Post results/thoughts to comments Where was everyone today, I best be seeing a bunch of you tomorrow morning…if you’ve gone out of town have a good week. Awesome to see you guys stepping it up on your strength work today as well as getting stronger in the bodyweight movements. Elliott killed it getting through the entire 30 muscle-ups, and many of you trudged through the long fought out 90 pull-ups and 90 ring dips as a sub, killer to see guys. Hope to see many of you for an exciting WOD tomorrow morning. Cheers. Chris pulling and Dani getting ready Working the strict press Working through the met-con…Phil, Julia, and Elliott on the rings – Jade

WOD: – “2009 North East Regional WOD # 3”10, 9, 8…3, 2, 1 AQAPPower Clean 155/105Chest-to-bar Pull-upsKettlebell Swings 53/35 Post results/thoughts to comments While we had a a very slow day today, somewhere in the 20’s compared to the almost 50 people in the door yesterday, you guys all pushed yourselves extremely hard on a very tough workout…I think for many of you it was your hardest workout ever and it was so awesome to see how determined you guys were to push through and finish the workout. Awesome job everybody. See you guys tomorrow or Saturday. Cheers. Dani and Kristi cranking out their pull-ups and Erik with a power clean at 5:45 AM Justin, Donny, and Walter pushing it Jeff getting that kettlebell up The rugby crew working hard as always – Jade

WOD: – Pistol Squat Work: 10 minutes – 5 rounds AQAP:7 Thrusters 115/7514 Medball Slams 20/14 Post results/thoughts to comments Hey guys, sorry, no photos today, left the camera at home by accident. It was so awesome to see a few more of you today conquer pistol squats. Phil and Stefanie both got them for their first time, and others continue to get better at them. Awesome job guys, hope to see you tomorrow for a killer WOD. Cheers. – Jade

WOD: – Work Your Weakness: 20 minutes – “Sledge Hammer Gone Bad”- 3 rounds 1 minute at each station, 1 minute rest after all 4 stationsSledge Hammer Left SideBox Jumps 24/18Sledge Hammer Right SideDB Hang Power Cleans 45/30 Post results/thoughts to comments Seemed like everyone had a fun time in the gym today swinging the sledge hammer…just another movement to put into your arsenal, great job in the workout. It seems jump rope was the weakness of choice today…while skill stuff is always great to work on when I put these blocks up, don’t be afraid to do some strength work on something you are particularly weak at. Great work guys, see you tomorrow. Cheers. Working those hang power cleans and another big class at 4:30 today Swinging that sledge On-rampers getting a taste for burpees – Jade