Category: Uncategorized

WOD: Push Jerk: 5-5-5-5-5 3 rounds AQAP:20 Sumo Deadlift High-pulls 95/6540 Double-unders20 Ball Slams 40/30 Post results/thoughts to comments Way to tear through a real lung burner today guys. More of you continue to get double-unders, and we saw more weight than ever moved around on the push jerk with some refined technique. Keep up the good work everybody. Cheers. Mark hammering through his high-pulls Bob hitting the tuck jumps – Jade

WOD: Wendler: Week 2 – Squat 12 minute AMRAP:5 Handstand Push-ups10 Chest-to-bar Pull-ups20 Air Squats40 Double-unders Post results/thoughts to comments Hope you guys are all able to walk tomorrow, I know those lunges were punishing to say the least. Great job on your strength work guys, and awesome work on the met-con. It was so cool to see so many of you kick up to the wall and try some level of handstand push-ups. And for the suck jumps, work on those double-unders so you don’t have to do them. Hope to see lots of you tomorrow. Cheers. A full pull-up rig at 5:45 AM Bart repping out some handstand push-ups The On-ramp crew hammering some lunges out – Jade

WOD: 5 rounds AQAP:400m Run30 Kettlebell Snatches 35/2620 Walking Lunges/side10 Ring Dips Post results/thoughts to comments Great work today guys. A lot of you picked up on the kettlebell swing a little more and are getting the hang of it. No more bruised forearms, yay. Have a great weekend everybody. Hope to see lots of you Monday. Cheers. Rick busting through the lunges It started raining for the second class so they hit the rowers – Jade

WOD: Wendler: Week 1 – Pull 5 rounds AQAP:50 Double-unders15 Pull-ups Great work today everybody. Those of you who are doing the Wendler Cycle great job on finishing your first week of it. A note for those of you doing the Wendler Cycle. On all of the “Max Reps” sets you should be getting at least the same as your previous two sets if not more. For instance this first week was a 5 Rep week, if on your “Max Reps” sets you aren’t getting at least 5 reps, ideally it should be higher in the 6-10 range the weight is too heavy for you, and you need to take you weights down a little. With that being said there is nothing wrong with that. Some people have different discrepenices between there 1RM and 5RM. For instance one persons 5RM might be 90% of…

WOD: AQAP:10 Turkish Get-ups (per side) 53/3520 Power Snatches 115/8530 Squat Cleans 115/8540 Toes-to-bar50 Push-ups60 Calories Rowed Post results/thoughts to comments A long, tough, heavy workout, and ridiculous humidity made for quite the sweat fest today. Great job everybody, you guys all did amazing, and showed some grit working hard and pushing through the heat. Looks like it’s cooling down tomorrow, hope we see you in for a workout. Cheers. Erik and Kristi working through their snatches The ladies first on to the rowers Richard working through his snatches David starting to get the hand of the snatch Del hitting his get-ups…he scaled up to the 70lb Kettlebell and a 135lb Barbell – Jade