Category: Uncategorized

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments Good work today everybody. Hope you all have a great Memorial Day weekend. For those of you running in the marathon tear it up. Good work was put out by everybody in the gym today…remember on…

WOD: Jump Rope Practice: 10 minutes 12 minute AMRAP:6 Burpees9 Toes-to-bar12 Kettlebell Snatch (6 per side) 53/35 Post results/thoughts to comments I was pumped to see so many people improve on their Kettlebell Snatch today. This is a tricky little movement and whether it was your first or fifth time you guys all improved on it. In addition a few people hit new double-under records as well. Way to always keep improving guys. Hope to see a bunch of you tomorrow. Cheers. *****Memorial Day Hours****** We will only be open for 1 class on Memorial Day. There will be a 9:30 AM class. We hope to see you for a tough WOD to remember our fallen soldiers. If we don’t see you get outside and do something. It is supposed to be gorgeous. Bruce in the house with a big ole kip Megan and…

WOD: Dumbbell Strict Piston Press: 8-8-8-8-8 (on your last set do a burnout…max out on the piston press, then push press to failure, and finally push jerk to failure) 21-18-15-12-9-6-3 AQAP:Stiff Leg Deadlift 95/65Run 200m Post results/thoughts to comments Great work today guys, if your body wasn’t sore from yesterday I’m sure your hammies will be singing tomorrow. Nice work on the Piston Press, something a little different to get those shoulders working. Keep up the great work guys. See you tomorrow. Cheers. Jo rocking out some of her SLDL’s Damon working through his Piston Press The new On-ramp crew finsihed…David, Ashleigh, Heather, Karyn, Tesla, Dan, and Tim – Jade

WOD: 2011 Regionals #4 – AQAP:100 Pull-ups100 Kettlebell Swings 53/35100 Double-unders100 Overhead Squats 95/65 Post results/thoughts to comments Awesome work today everybody. For those who came in, way to work hard, and conquer. You did an awesome job. Enough said. Cheers. Kim working her way through the pull-ups Myani hammering through the kettlebell swings Erik and Terri working through the overhead squats – Jade

WOD: Weighted Chin-up: 3 Weighted Chin-ups every-minute-on-the-minute for 10 minutes 5 rounds – 4 minutes each round: Complete the work below as quick as possible in the 4 minute round. The remaining time is rest 30 Push-ups20 Box jumps 24/1810 Sumo Deadlift High-pulls 135/95 Post results/thoughts to comments Way to tear it up today guys. It was awesome to see a bunch of you do chin-ups without any bands. Hope the chest isn’t too sore tomorrow. Hope we see you guys for a tough workout tomorrow. Cheers. Bart hammering out some push-ups Carol working through her high-pulls The on-ramp crew hitting some wall balls – Jade