Category: Sport

WOD: Power Clean: 3-3-3-3-3 “Helen”- 3 rounds AQAP:400m Run21 Kettlebell Swings 53/3512 Pull-ups Post results/thoughts to comments Hope everyone had an awesome weekend and is ready for a hard week of training. Work hard this week and make sure you are prepared for the next open workout. A bunch of you hit PR’s today, and some of you hit massive PR’s. It was a first Rx’d workout for many of you. Power cleans are definitely getting cleaned up for many of you and you are all doing awesome. Keep up the good work and keep being amazing athletes and people. Cheers. Brad leading the run in the morning and jumping to the top of the leader board Travis and Bob hitting the swings Graz and Lauren working hard – Jade

WOD: “50 is the new 30”- AQAP:400m Run30 Double-unders30 Pull-ups30 Push-ups400m Run30 Push Press 95/6530 Kettlebell Swings 53/3530 Box Jumps 24/18400m Run30 Toes-to-bar30 Hang Power Cleans 95/6530 Burpees400m Run Post results/thoughts to comments Hope you guys had fun today, you all looked like you did and it was another beautiful day to get outside. Happy Birthday to Betsy, she turns 50 tomorrow. Open gym tomorrow is there for anyone who needs to make up the Open WOD or redo it, otherwise we will see you Monday. Cheers. Corey putting the bar overhead Steph is back and hitting it hard Happy Birthday Betsy – Jade

WOD: “CrossFit Open 12.4”- 12 minute AMRAP:150 Wall Balls 20/1490 Double-unders30 Muscle-ups Post results/thoughts to comments Whether you were the top athlete in the gym or have been CrossFitting for a few weeks you all did awesome today and battled through a tough workout, even if it meant just 12 minutes of wall balls. I was so pumped to see so many people come in and throw down this evening. Some amazing performances were had by you guys and you should all be proud of your performances. Somehow we didn’t snap any pictures today, so with that check out the video below…it may not be your thing, and while the example, bodybuilding, may seem silly to you, the words in the video should apply to everything you do in your life. Think about what you do, and how you do it, and think…

WOD: Deadlift: 5-5-5-5-5 12 minute AMRAP:250m Row6 Dumbbell Man Makers 50/35 Post results/thoughts to comments Nice work on the deadlifts today everybody, and way to work through a tough met-con of rowing and man makers. You all did awesome and hammered through some tough movements. I hope to see lots of you in to workout tomorrow night and cheer on your fellow athletes competing in the Open. Cheers. Switching out on the rowers Jordan and Julie pulling hard – Jade

WOD: 10 rounds – Complete 1 round every 2 minutes:5 Squat Snatch 95/6510 Pull-ups20 Double-unders Post fastest and slowest split as result Post results/thoughts to comments Awesome work today everybody. A number of people scoffed at the board today thinking the workout would be easy, but many found it to be super tough after a few rounds. So many of you did so awesome on the pull-ups using less or no bands, and the snatches continue to get better. Remember, slow and steady wins the race, the olympic lifts aren’t learned over night, so don’t expect them to be learned over night. For those not competing I hope to see you tomorrow. Cheers. Jo boosting a tuck jump…she has been coming consistently 3 days week for almost a year, and now, in her 60’s is becoming stronger and fitter, her recent trip to…