Category: Sport

WOD: Tempo Back Squats:2 @ 45% of 1RM2 @ 55% of 1RM2 @ 65% of 1RM5 x 2 @ 75% of 1RM For these go to the bottom of the back squat, hold for 5 seconds in a rock solid position, then bounce and come back up. That is one set. Work through all 8 sets. If 75% is too heavy adjust accordingly. 21-15-9 – AQAP:Ring DipsChest-to-bar Pull-upsBurpees Post results/thoughts to comments Great job today everybody. Worked in something a little new today for you all. The athletes on the team for Regionals have been doing these and we’ve been finding them very beneficial so no better thing to do than bring them over for all of you. For many of you they may have forced you into proper depth, and also helped really stretch out your hips and allow you to get into the bottom….

WOD: Clean Complex:1 @ 65% of 1RM Clean and Jerk1 @ 70% of 1RM Clean and Jerk1 @ 75% of 1RM Clean and Jerk1 @ 80% of 1RM Clean and Jerk1 @ 85% of 1RM Clean and Jerk 1 Complex consists of 1 Deadlift, 1 Clean Pull, 1 Power Clean, 1 Hang Squat Clean, and 1 Split Jerk 12 minute AMRAP:1 Hang Squat Clean 185/1353 Ball Slams 40/302 Hang Squat Clean 185/1356 Ball Slams 40/303 Hang Squat Cleans 185/1359 Ball Slams4 Hang Squat Clean 185/13512 Ball Slams and so on up the ladder until 12 minutes is up Post results/thoughts to comments Awesome work on the clean complex today everybody. It was great to see many of you really dialing down and focusing on your technique. The complexes are a great way to bring a bunch of movements and that embody a single movement. Keep up the great work….

WOD: 21-18-15-12 – AQAP:Knees-to-elbowsSumo Deadlift High-pulls 95/65Burpees400m Run Post results/thoughts to comments Wow it was a full house this morning and you all crushed it. Great to see so many folks in. Haven’t done Knees-to-elbows in quite some time so nice to see many of you tackling that movement. Last reminder that the gym is closed tomorrow. Have a great Easter. Cheers. And the pull-up rig is just about full Sefton with the underhand variation And Greg with the overhand – Jade

WOD: Press Complex: 1-1-1-1-1 (1 complex consists of 3 Press, 3 Push Press, 3 Push Jerk. Work at 70-85% of 1RM Press) 3 rounds AQAP:400m Run21 Box Jumps 24/1812 Front Squats 135/95 Post results/thoughts to comments Great work on the press complex today everybody. While we were totally looking to work your shoulders, I really liked to see that some of you didn’t go crazy with the weight and focused on the technique on the push press and jerk. A real lung and leg burner in the met-con, nice job on that. Keep up the great work everybody. Cheers. Charles coming in from the run…I ordered an Overhead Door for the main room today, it’ll take about 4 weeks to be built and get here, but we are getting a big door in the main room Ruthie just finished On-ramp a couple of weeks…

WOD: Deadlift: 5-5-5-5-5 @ 70-80% of 1RM 10 minute AMRAP:8 Hang Dumbbell Power Snatch Left 50/358 Hang Dumbbell Power Snatch Right 50/3512 Games Push-ups Post results/thoughts to comments Nice work on your pulls today guys. A lot of solid lifts and nice numbers being put up. Haven’t done the dumbbell snatches in quite some time, but a great movement, and a great couplet when paired with the push-ups. For those that were pulling early I imagine you were really feeling that on the push-ups, if you were, keep working to utilize those hips first. Hope to see lots of you tomorrow. Cheers. Pete coming off the floor Kim one of our newest members doing an awesome job on her dumbbell snatches and hopping right into class and attacking things – Jade