Category: Uncategorized

WOD: Clean and Jerk Complex: 1-1-1-1-1 (1 complex consists of 1 Deadlift, 1 Squat Clean, 1 Hang Power Clean, 1 Split Jerk) AQAP:100 KB Swings 70/53 Post results/thoughts to comments Great work today everybody, sorry, forgot the camera at home so no pics from the days training. Again Olympic work is continuing to improve and you guys did an awesome job with KB swings. I think a bunch of you felt your grip get throttled. Awesome work, see you tomorrow. Cheers.

WOD: “Snatch Cindy” – AQAP (Snatch can be any type, just needs to be ground to overhead) 1 Snatch 135/951 Round Cindy2 Snatches 135/951 Round Cindy3 Snatches 135/95 1 Round Cindy 4 Snatches 135/95 1 Round Cindy 5 Snatches 135/95 1 Round Cindy 6 Snatches 135/95 1 Round Cindy 7 Snatches 135/95 1 Round Cindy 8 Snatches 135/95 1 Round Cindy 9 Snatches 135/95 1 Round Cindy 10 Snatches 135/95 1 Round Cindy Post results/thoughts to comments Awesome job today everybody, great to see a steady flow of people through the gym today, and after that snatch work yesterday, everybody’s snatches looked a bit better today in the workout. Way to push through a relatively long, and certainly tough workout. You guys did awesome. Cheers. Julia getting that hip open and big “jump” A nice big class at 4:30…everyone killing it Bruce starting…

WOD: Snatch Complex: 1-1-1-1-1 (1 Complex consists of 1 Snatch Grip Deadlift, 1 Squat Snatch, 1 Hang Power Snatch, and 1 Overhead Squat) 5 rounds AQAP:4 Push Press 135/957 Front Squats 135/95 Post results/thoughts to comments We’ve been hammering a good bit of Olympic work the last couple of weeks and it’s great to see the big strides that everyone is making in the various movements. Most importantly technique is getting much better, and weights aren’t shifting around much. Remember guys, when it comes to the Olympic work, more than any other movements, we want you to get the technique down before you start moving much weight around, if you don’t, it’ll be a long road of correcting bad habits. See you tomorrow for a fun one. Cheers. HJ with a front squat Chris teaching class and going through the Burgener Warm-up Bars…

WOD: Snatch Complex: 1-1-1-1-1 (1 Complex consists of 1 Snatch Grip Deadlift, 1 Squat Snatch, 1 Hang Power Snatch, and 1 Overhead Squat) 5 rounds AQAP:4 Push Press 135/957 Front Squats 135/95 Post results/thoughts to comments We’ve been hammering a good bit of Olympic work the last couple of weeks and it’s great to see the big strides that everyone is making in the various movements. Most importantly technique is getting much better, and waits aren’t shifting around much. Remember guys, when it comes to the Olympic work, especially more than anything else we want you to get the technique down before you start moving much weight around, if you don’t, it’ll be a long road of correcting bad habits. See you tomorrow for a fun one. Cheers. HJ with a front squat

WOD: Deadlift: 5-5-5 Strict Press: 5-5-5 10 minute AMRAP:10 Box Jumps 24/1815 Jumping Air Squats20 Air Squats Post results/thoughts to comments I think everyone was a bit surprised today by how tough the met-con was…going to jump on the box the second round was a bit shocking. We saw a bunch of PR’s on the deadlift and strict press which was awesome. Great work guys. Our new On-ramp crew started tonight as well, they did a great job, working hard and getting a great understanding for the movements. See everybody tomorrow. All 3 went to college together…still together today hitting it as hard as ever The noon slot is quickly becoming host to our biggest class Jim working hard, pushing the pace – Jade