Category: Sport

WOD: Pause Back Squats: 8×2 Warm-up accordingly and then use 75% of your 1RM for all 8 sets. Rest no more than 60 seconds between sets. For these you will descend to the bottom of the squat, hold for 5 seconds, then bounce off your calves and drive back up to the top.12 minute AMRAP:10 Toes-to-bar100m Sprint10 Box Jumps 24/18100m Sprint For results post weight used for Back Squats, and rounds plus reps for the Met-con along with any scaling used.Post results/thoughts to comments Nice work on the Back Squats today guys. We haven’t done these in a few weeks, but you all picked back up where you left off on them. That was a burner of a met-con, move, move, move, way to keep pushing the pace. Hope to see lots of you in tomorrow for something a little different. Cheers. Brendan driving…

WOD: Press Complex: 1-1-1-1-1 One complex consists of 1 Strict Press, 2 Push Press, and 3 Push Jerks. Work to the limitations of your strict press. All 5 sets should be heavy. Rest no more than 90 seconds between sets.5 rounds AQAP:7 Power Snatches 115/8514 Hand Release Push-ups For results post heaviest complex weight, and time to complete workout along with any scaling.Post results/thoughts to comments Speed, speed, speed. I worked with a lot of you on your Jerks today. The same thing can be said with the Snatch from today, but with lots of you, you need to remember to be fast under that bar for that jerk. It’s not about how much weight you can press up, but about how quickly you can push your body under the bar. Hope to see lots of you tomorrow. Cheers. Catherine at the bottom of…

WOD: “Badger”- 3 rounds AQAP:800m Run30 Squat Cleans 95/6530 Pull-ups For results post time to complete workout and any scaling usedPost results/thoughts to comments Amazing work today everybody. That was a brute of a workout, and it was brutally hot out. It was inspiring to watch so many of you grit your teeth and work so hard, you should all be proud of yourselves, you’re all amazing athletes. See you tomorrow. Cheers. Andrew going down for a squat clean Britney and Lauren making their way through the cleans Chris trying to keep himself cool – Jade

WOD: 20 minute AMRAP:8 Handstand Push-ups12 Sumo Deadlift High-pulls 95/6516 Alternating Pistol Squats200m Run Post results/thoughts to comments Some lung burning with some high skill gymnastics movements today. Way to keep the pace up and dial in on those Handstand Push-ups and Pistol Squats. It looks to be a beautiful weekend, I hope you get outside in the sun, we’ll be here tomorrow from 9-11 see you then, if not on Monday. Cheers. No photos today, games are in less than 6 weeks, get pumped – Jade

WOD: Max Reps:4 minute AMRAP:8 Pull-ups12 Box Jumps 24/18 4 minutes to establish a 1RM Clean and Jerk 1 minute Rest 4 minute AMRAP:10 Alternating Dumbbell Snatch 50/3515 Air Squats 4 minutes to establish a 1RM Clean and Jerk 1 minute Rest 4 minute AMRAP: 10 Ball Slams 40/30 20 Double-unders 4 minutes to establish a 1RM Clean and Jerk It is important that you attack each one of the On-ramps as hard as possible, do not game them thinking it will help you lift more on the Clean and Jerk. You may start the Clean and Jerk bar with one plate on the bar and build from there. Your total score is all reps accumulated in each AMRAP plus the weight Clean and Jerked in each of the 3, 4 minute sessions. For results post total score, 3 Clean and Jerk weights,…