Category: Uncategorized

WOD: Death by Pull-ups:Rest Death by 10 meters:Post results/thoughts to comments Hope none of you wrecked your hands too bad on the death by pull-ups. Great work on the pull-ups though, a lot of you are continuing to get stronger with them. The 10 meters got deceivingly hard pretty quick. After about 12 or so minutes that extra 10 meters each minute got awfully long. Oly seminar went great today and I hope those who attended learned a bunch. Hope everyone has a great weekend. Open gym from 11-1 tomorrow. Cheers. Del hitting a nice big kip on his pull-ups Hitting the turn around Erik, the last man standing – Jade

WOD: Push Press: 5-5-5-5-5 Max Reps:2 minutes Double-unders30 seconds Rest2 minutes Air Squats30 seconds Rest2 minutes Sumo Deadlift High-pulls 75/5530 seconds Rest 2 minutes Double-unders 30 seconds Rest 2 minutes Air Squats 30 seconds Rest 2 minutes Sumo Deadlift High-pulls 75/55 Post results/thoughts to comments Nice job on the push presses today guys, we saw some big numbers and a bunch of you PR’d your lifts. I think all those tuck jumps today gave you all reason to start learning the double-unders. Great job on a rough conditioning workout. Keep it up. Cheers. Vinny with a nice push press Elliott rocking through his double-unders Kris and Mike hitting some of their tuck jumps – Jade

WOD: Snatch Grip Deadlift: 5-5-5-5-5 5 rounds AQAP:3 Power Cleans 185/1355 Front Squats 185/13515 Pull-ups Post results/thoughts to comments Everyone was moving some heavy weight around today. Great job guys. Mixed the deadlift up a little bit today by using that snatch grip. Good work on the cleans, a lot of you are getting better with them. One thing, mainly with the power cleans, make sure you guys are landing in that quarter squat position. Some folks have been landing with the knees bent and hip completely muted (open). This is no good, be mindful of it and work on it if you know you are doing it. Keep up the good work everybody. T-shirts and Hoodies are in as well. We got extras if you didn’t order any, if you did order some they are here and you can come and pick them…

WOD: Overhead Squat: 5-3-3-2-2-1-1-1 Partner Rowing – AQAP:20x250m (switch every 250m, your rest is your partners row time) Post results/thoughts to comments Nice job today everybody. A bunch of PR’s on the overhead squat were seen. Way to get at it. Nice job cranking on the rower to. Some fast 250m times were thrown down, and you guys all pushed hard on a tough interval workout. Keep it up. Hope to see lots of you tomorrow. Cheers. On the rowers with teammates cheering on Chris with a PR of 215 on his overhead squat Tanya and Terri gutting through the intervals – Jade

WOD: 6 minute AMRAP:10 Slam Ball Slams 40/3010 Box Jumps 30/24 8 minute AMRAP:5 Push Press 135/9510 Deadlifts 135/95 Post results/thoughts to comments Awesome job today guys. A little double met-con action to get the lungs going. The first one was a real burner and it was great to see so many of you rock some heavier push presses than you might normally have. Great work. Keep it up. See you tomorrow. Cheers. Johnny up on the box Hitting some push presses Kate in zone – Jade