Category: Sport

WOD: 1) Press: 5-5-5-5-5  Push Press: 3-3-3-3-3  Push Jerk: 1-1-1-1-1 In this series you will perform a set every 75 seconds working all the way through all 15 sets. The goal is to perform climbing sets throughout all 15 sets. This means each set should be heavier than the last, at no time should the bar get lighter. 2) 8 rounds for Max Reps:20 seconds Deadlift 225/15510 seconds Rest20 seconds Ball Slam 40/3010 seconds Rest For results post weight used for every set of the shoulder-to-overhead movements, in addition to reps completed in the Met-con along with any scaling used. Post results/thoughts to comments Awesome job today everybody. The strength work had everyone thinking a little bit, but you all got through it and built some heavy volume into the overhead work. The Met-con didn’t look like anything special, but it was a…

WOD: 1) Squat Clean and Jerk: 2 reps @ 80% of 1RM Every-minute-on-the-minute for 10 minutes This must be a squat clean, unless you have some sort of mobility issue you must squat clean. Jerk can be either push or split, whatever is more efficient for you. These are not meant to be touch and go. Drop each rep, reset accordingly and hit a nice second rep.2) AQAP:100 Burpee Box Jumps 24/20 For results post weight used for squat clean and jerk, as well as time to complete Met-con along with any scaling used.Post results/thoughts to comments Nice to see so many faces in the gym today, I think we had over 100 of you in which is awesome. You are all training hard, continuing to improve and doing an overall amazing job. Nice work on those heavy squat cleans, they got tough but…

WOD: “Rankel”- 20 minute AMRAP:6 Deadlifts 225/1557 Burpee Pull-ups10 Kettlebell Swings 70/53200m Run For results post number of rounds plus reps along with any scaling used.A bunch of you met up with us down at the waterfront, but many came in and hit a solid workout. Way to keep moving through the workout and keeping those lungs working. Hope too see lots of you Monday, please check the top of the website and your e-mails for an updated schedule. Cheers. Jordan getting the lone pic for the day, jumping up for a pull-up – Jade

WOD: 1) Back Squat: 1-1-1-1-1-1-1 If you haven’t hit real heavy Back Squats in a while use this as an opportunity to go for a PR. Make sure all 7 singles are heavy. Rest no more than 2 minutes between sets. Example sets could be.Warm-up Sets: 45×10, 95×5, 135×3, 185×2, 225×1Work Sets: 255×1, 275×1, 295×1, 315xF, 295×1, 295×1, 295×12) AQAP:50 Wall Balls 20/1225 Toes-to-bar 40 Wall Balls 20/12 20 Toes-to-bar 30 Wall Balls 20/12 15 Toes-to-bar 20 Wall Balls 20/12 10 Toes-to-bar 10 Wall Balls 20/12 5 Toes-to-bar For results post heaviest Back Squat, along with time for Met-con along with any scaling used. Like yesterday, we saw PR’s again today. I think for a lot of you those Pause Back Squats have helped greatly with your bottom positioning and creating power out of the hole. Way to kill it. Met-con was a burner,…

WOD: 1) Clean: 1-1-1-1-1-1-1 For this the clean can be any type. If you haven’t cleaned real heavy in a while use this as an opportunity to go for a PR. Make sure that all 7 sets are heavy, warm-up accordingly. Don’t rest more than 2 minutes between sets. Example weights could be.Warm-up Sets: 45×20, 95×10, 135×3, 155×2, 185×1Work Sets: 205×1, 225×1, 250×1 PR, 235×1, 225×1, 225×1, 205×12) 10 minute AMRAP:3 Wall Climbs10 Shoulder-to-Overhead 135/95 Shoulder-to-Overhead can be Press, Push Press, Push Jerk, or Split Jerk. For this workout you should be looking for a weight that you can at least go unbroken on the first set.For results post heaviest clean, and rounds plus reps of Met-con along with any scaling used.Nice work on the cleans today everybody. A bunch of PR’s were had, both squat and power style. Keep working that technique and…