Category: Sport

WOD: Snatch Complex:1 @ 65% of 1RM1 @ 70% of 1RM1 @ 75% of 1RM1 @ 80% of 1RM1 @ 85% of 1RM 1 Complex consists of…1 Snatch Deadlift, 1 Snatch Pull, 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat. Do not move up in percentages if your technique isn’t dialed. 5 rounds AQAP:7 Deadlifts 315/20521 Double-unders Post results/thoughts to comments Nice work today everybody. While it may seem a little tricky working through these complexes is extremely beneficial, and for many of you is showing you specific places that you need to work on. Met-con was short and sweet today. Heavy deads and double-unders, if you don’t have the double-unders down, keep practicing them, they will come. Hope to see lots of you tomorrow. Cheers. Mike working through the deads Our newest On-ramp class…only 2 classes left until they start joining in the normal…

WOD: “Whitten”- 5 rounds AQAP:22 Kettlebell Swings 70/5322 Box Jumps 24/20400m Run22 Burpees22 Wall Balls 20/14 Post results/thoughts to comments Well, last time we hit this was the 4th of July, and unfortunately I’ll have to say I don’t think it was any easier today. Super tough workout, with a ton of volume, and for those of you who came in you should all be proud for working through something so tough. If you’ve been here the last 3 days, it’s been a lot of volume and hard work, rest easy today, and make sure you rest up tomorrow. Cheers. This was Mikes last weekend workout, we did a tough one, and he decided to do it in full gear…Bart tagged along with a weight vest. Julie and Jordan working hard Wall Balls – Jade

WOD: Press:7 x 1 @ 90% of 1RM – Rest 90 seconds between sets(your last set perform max strict press, and then finish with max push press) “Nancy”- 5 rounds AQAP:400m Run15 Overhead Squats 95/65 Post results/thoughts to comments Press complex last Friday, and something a little different for your press work today. A classic CrossFit benchmark today which we saw lots of PR’s on. Great job everybody. For those with tight shoulders, continue to work that mobility for the overhead squats, it WILL pay off. Hope to see lots of you in tomorrow. Cheers. Happy Birthday Brian Kathy working hard and getting herself up on the leader board – Jade

WOD: “McGhee”- 30 minute AMRAP:5 Deadlifts 275/18513 Push-ups9 Box Jumps 24/20 Post results/thoughts to comments While it was our normal smaller crowds on Thursday, you all threw down and battled hard through something super tough. For this gym, this a benchmark workout I program every 5 or 6 months, and is an awesome one. You guys all poured it out and did an amazing job. Another benchmark tomorrow. Hope to see you then. Cheers. Sefton working the push-ups Rick driving hard through those heels to pick that bar up Somebody likes the new boxes Monica throwing down and pulling 175lbs for the duration of the workout Sammy has been coming consistently for the last 6 or so months and has made incredible gains, once Deadlifting 35lbs in workouts to now Deadlifting 125lbs If you haven’t already noticed, shoes are now around the corner…

WOD: Work Your Weakness Strength – EMOTM 10 minutes: Pick any strength baring movement that is a big weakness. Pick a rep range between 1 and 5, and if it is a weighted movement, pick an appropriate weight for the rep range. You should not change weight or reps for the 10 minutes. At the beginning of every minute perform a set of the movement at the weight and reps picked for 10 minutes. 12 minute AMRAP:30 Unbroken Double-unders5 Dumbbell Man Makers 50/35 (Push-up, Renegade Row, Power Clean, and Push Press) Post results/thoughts to comments Nice work today everybody. Good to see everybody tackling their weakness and honing in on what you really struggle with. For those who tackled the unbroken double or single-unders, nice job. Coupled with the Man Makers peoples shoulders were on fire and heart rates were jacked. Great work everybody….