Category: Uncategorized

WOD: Clean and Jerk Complex: 1-1-1-1-1 (One Complex is 1 Deadlift, 1 Squat Clean, 1 Hang Power Clean, and 1 Split Jerk) 21-15-9 AQAP:Kettlebell Snatch Left 53/35Kettlebell Snatch Right 53/35Pull-ups Post results/thoughts to comments I have to say I’m amazed at how much so many of you have improved on your olympic work, most notably the squat cleans. A bunch of you have made some big progress there. Good job on the kettlebell snatch as well, we don’t do them a lot and they are definitely a tough movement, so it was good to see some of you getting the hang of it. Great job everybody. See you tomorrow. Cheers. TC and Krisiti starting the workout Alex going over the kettlebell snatch with the 4:30 class Dani working hard The rugby guys going through a slightly different version of Saturday’s “Dante’s Inferno” –…

WOD: 30 minute AMRAP:6 Deadlifts 225/1557 Dumbbell Man Makers 30/3210 Kettlebell Swings 70/5323 Double-unders Post results/thoughts to comments Awesome job today everybody, it was great to see so many people in the gym today, and really there were many of you, I count 58 people in the door to train today which is awesome. You guys all pushed it real hard in a tough WOD. Remember like I mentioned today, set those backs, there is no reason to hurt yourself or tweak your back as long as you do things safe and right. It’s great to hear so many people chatting about the Paleo Challenge, you all seem pumped on it, if you’ve got good recipes, post them in the comments on the Paleo Challenge page. Again great work everybody and see you tomorrow. Cheers. Kieran working hard to get that kettlebell overhead…

Week 1 down, 38 days to go. Hope you guys are sticking to it and eating well. I’ve been perfect Paleo thus far, and like most of you I feel amazing. There have been reports surfacing with some impressive results, someone is already down 6lbs in a week. You all should expect to lean out during this and see some good improvements in performance. Way to go guys. Keep it up. See you tomorrow. – Jade

WOD: “Dante’s Inferno” Row 900m to startthen 9 rounds AQAP:9 Burpees9 Wall Balls 20/149 Toes-to-bar9 Kettlebell Swings 53/359 Box Jumps 24/189 Push-ups9 Pull-ups9 Air Squats9 Medball Slams 20/14then Row 900m to end Post results/thoughts to comments It was great to see so many people in the gym today, two big classes came in, and we had a few folks in for the intro class as well. It was awesome to see a few of our new On-rampers in for the workout today. You all did an awesome job on a long, tough workout. Way to push through it and come out on top. Have a great rest of the weekend. See you Monday. A big ole class at 8:00 Megan and Carolyn pulling hard on the ending row Cindy, Julia and Chris working through their push-ups Cedric manning the box…”get off my property”…

WOD: Work Your Weakness: 20 minutes 4 Intervals of 4 minutes work 2 minutes rest:Complete30 Double-unders20 Burpees10 Power Cleans 135/95Remaning time spent doing Box Jumps 24/18Score is total box jumps Post results/thoughts to comments Great work today everybody, seems a lot of you are training hard and feeling the effects evidenced by the 20 minute WYW block being spent on mobility work. That’s great to see and anytime that is up there by all means do it, mobility is a key to increased performance in your training. Hope to see a bunch of you tomorrow, if not, bundle up and enjoy the weekend. Cheers. Getting the burpees cranked out Chris cranking out box jumps Kathy and Tanya matching, minus the different colored Inov-8 230’s…power cleans – Jade