Category: Sport

WOD: 1) Front Squat: 1-1-1-1-1-1-1 Treat this as an opportunity to find your 1RM Front Squat. Think about going for that lift on your 3rd or 4th set and then finishing out the remaining lifts at 80-90% of that weight.2) 8 minute AMRAP:5 Thrusters 135/9525 Double-unders For results post heaviest Front Squat, and rounds plus reps for the Met-con, along with any scaling used.Post results/thoughts to comments We’re back. Excuse me if I’m a little off at any of the classes, but after not going to bed Sunday night and teaching Monday evening my sleep pattern is thrown off a bit. I will say it’s great to be home though and nice to be back in the gym. Nice work the Front Squats today, a lot of PR’s were had. If you didn’t catch it, we will be starting a 12 week squat program…

WOD: 10 rounds AQAP:200m Run15 Deadlifts 135/9515 Hand Release Push-ups For results post time to complete Met-con along with any scaling used.Post results/thoughts to comments The teams second and final day of competition is now over. I can’t begin to explain how proud I am of everybody. They all did an absolutely amazing job. In addition I, and the team are all so thankful for our amazingly supportive community. Without you all we wouldn’t have made it to the Games. The team perform amazing today, and moved up almost 10 spots to finish out 18th overall for the weekend. And more importantly for the team members, remember guys, that’s 18th, out of some 2,000 teams that started in the Open. Cheers. Del, now a legend at the Games, carrying the Yoke over 100 yards Kelly working the Clean and Jerks Dani nearing the…

WOD: 1) Squat Snatch: 1-1-1-1-1-1-1 Perform 7 heavy squat snatches. Go for a PR if you are feeling it. Warm-up accordingly, 5-7 warm-ups sets is completely acceptable. Rest no more than 2 minutes between sets.2) 12 minute AMRAP:3 Toes-to-bar3 Power Snatches 95/656 Toes-to-bar6 Power Snatches 95/659 Toes-to-bar9 Power Snatches 95/65and so on until 12 minutes is up For results post heaviest Snatch, and total reps for the Met-con, along with any scaling used.Post results/thoughts to comments One day of competition is in the books and the team did awesome. While like any workout, not everything went as planned, but the team did the best they could and we are sitting in the middle of the field after Day 1. If you didn’t get a chance to watch it live, check out the archives on the Games site and get a watch. Cheers. Kelly leading…

WOD: 1) Bench Press: 5-5-5-5-5 Make sure to be hitting 5 heavy sets of Bench Press. Warm-up accordingly. Think about having all 5 sets at 85% of your 5RM and up. If you’re feeling strong go for a 5RM PR.2) 21-15-9 – AQAP:Overhead Squats 135/95Chest-to-bar Pull-ups For results post heaviest set of Bench Press, and time for Met-con, along with any scaling used.Post results/thoughts to comments We are slowly settling in out in California to some nice cool weather. In fact it has been raining which apparently never happens, meanwhile we hear it is scorching back East. We were briefed on the general running of the upcoming weekend, and got a 5 minute AMRAP of practice with the “Big Bob.” The athlete area Getting a couple of pushes on the “Big Bob” – Jade

WOD:1) Pause Back Squats: 8×2For this exercise use 75% of your 1RM Back Squat. You should descend to the bottom of the squat, hold that position for 5 seconds and then bounce off your calves and drive back to the top. Rest no more than 60 seconds between sets. 2) 15 minute AMRAP:200m RunMax Hang Power Cleans 135/95 In this Met-con you will run and then do a max set of Cleans. Once the barbell is dropped you go back outside for another run. Keep track of your total Cleans. For results post weight used for Back Squats, and total Cleans accumulated in Met-con along with any scaling used. Post results/thoughts to comments Hope classes went well today everybody. Those back squats seem to be making you all stronger so I hope they all helped today. Should have been a burner of a…