Category: Uncategorized

WOD: Back Squat 3 reps: Perform 3 Back Squats every-minute-on-the-minute for 10 minutes. Try and stick to the same weight for all 10 sets. Tabatta Something Else – Max Reps for Score:Perform 8 rounds of 20 Seconds of Work and 10 seconds of Rest at each of the following movementsThere is 60 seconds rest in between each movement change Pull-upsPush-upsSit-upsAir SquatsRower for Calories Wear a weight vest if interested Post results/thoughts to comments Awesome work today guys. All of you did awesome. Some good weight moving on the back squats and some reps were ripping in the Tabatta workout. Props to those of you who threw a weight vest on, I know it sucked because I wore one to. Great job. Open WOD gets posted tonight. See you all tomorrow. Cheers. Kieran back in action after a couple of weeks away Hitting the rower…

WOD: Clean and Jerk Complex: 1-1-1-1-1 (1 complex consists of 1 Deadlift, 1 Power Clean, 1 Hang Squat Clean, 1 Split Jerk) “Pea Ridge”- Max Reps:40 Seconds 1 Arm KB Push Press Left 35/2620 Seconds Rest 40 Seconds 1 Arm KB Push Press Right 35/26  20 Seconds Rest 40 Seconds 1 Arm KB Push Press Left 35/26  20 Seconds Rest 40 Seconds 1 Arm KB Push Press Right 35/26  20 Seconds Rest 40 Seconds 1 Arm KB Overhead Alternating Lunge Left 35/26 20 Seconds Rest 40 Seconds 1 Arm KB Overhead Alternating Lunge Right35/26 20 Seconds Rest 40 Seconds 1 Arm KB Overhead Alternating Lunge Left 35/26 20 Seconds Rest 40 Seconds 1 Arm KB Overhead Alternating Lunge Right 35/26 20 Seconds Rest 40 Seconds KB Turkish Get-up Left 35/26 20 Seconds Rest 40 Seconds KB Turkish Get-up Right 35/26 20 Seconds Rest 40…

WOD: “Valverde”- 5 rounds AQAP:500m Row30 Push-ups15 Power Snatch 95/65 Post results/thoughts to comments We’ve had some small showings the last few Saturday’s, where have you guys all been? Those who came in today worked hard and pushed through a tough workout. Snatches were looking pretty good and many of you are constantly making improvements. Keep it up guys. See you Monday. Cheers. Starting the first round on the rowers Kim getting the bar overhead on the snatch Del nearing the end – Jade

WOD: Snatch Balance: 3-3-2-2-1-1-1-1 “Fort Donelson”- 12 minute AMRAP:5 Thrusters 115/839 Power Cleans 115/8313 Pull-ups Post results/thoughts to comments Whether you worked on overhead squats or snatch balance today, it was great to see so many of you continuing to make improvements on the movements. Those of you with tight shoulders, keep working those stretches, those shoulders need to loosen up to get a proper overhead squat. If we don’t see you tomorrow, have a great weekend. Cheers. Kristi with a snatch balance Ryan getting the bar up for a thruster Mixing it up a bit for the warm-up – Jade

WOD: Seated Box Jump: 5-5-5-5-5 “Chustenahlah”- AQAP10 Front Squats 135/952 Deadlifts 135/959 Front Squats 135/954 Deadlifts 135/958 Front Squats 135/956 Deadlifts 135/957 Front Squats 135/958 Deadlifts 135/956 Front Squats 135/9510 Deadlifts 135/955 Front Squats 135/9512 Deadlifts 135/954 Front Squats 135/9514 Deadlifts 135/953 Front Squats 135/9516 Deadlifts 135/952 Front Squats 135/9518 Deadlifts 135/951 Front Squats 135/9520 Deadlifts 135/95 Post results/thoughts to comments It was so awesome to see so many of you hitting up some high boxes today. I have to say that workout was quite the lower back burner, I know a lot of you felt the same thing I did. You guys all did awesome, and it was great to see you really push and work to not take your hands of the bar and do the front squat sets unbroken. Great job everybody. See you tomorrow. Cheers. Bari eyeing up her next…