Category: Uncategorized

WOD: – 3-Position Squat Snatch: 1-1-1-1-1-1-1 – 5 rounds AQAP:3 Muscle-ups15 Medball Cleans 20/14 Post results/thoughts to comments Great work today guys, bummer the snow had to keep so many away. We had a couple people do their first met-cons with muscle-ups today which was awesome to see, and as always people are ever improving on their olympic work. Hope you all feel charged up after a couple of days off and are ready to train hard this week. Our new On-ramp crew started tonight and they all did an awesome job. See you tomorrow. Cheers. Colleen has been training hard, increasing her weights, and her hard work has paid off…getting that deep squat now with eeze. Kim and Erin pushing hard through the squat cleans The On-ramp crew getting a taste for the rower – Jade

WOD: “Posterior Wreckage”- AQAP:10 Power Snatches 115/8520 Sumo Deadlift High-pulls 115/8530 Kettlebell Swings 70/5340 Box Jumps 24/1850 Deadlifts 115/8560 Calories Rower50 Deadlifts 115/8540 Box Jumps 24/1830 Kettlebell Swings 70/5320 Sumo Deadlift High-pulls 115/8510 Power Snatches 115/85 Post results/thoughts to comments I think the title says it all and I think you were all feeling the affects of the workout on your back half post WOD. Awesome work. A few of you stepped it up with bigger weights today which was awesome to see. People are starting to move those bigger kettlebells around and you guys are all making progress on your snatches. Great job, have a great weekend and see you Monday. Cheers. Kim back in action tearing it up after a few weeks off Working through the 60 calories on the rowers…Kim, Scott, and Alex Box jumps Erik with a nice high-pull…nearing…

WOD: – Strict Dead Hang Weighted Pull-up: 5-5-5-5-5 – 12 Minute AMRAP:10 Toes-to-bar20 Wall Balls 20/1440 Double-unders Post results/thoughts to comments So awesome to see so many of you starting to be able to bust out double-unders in the workouts, great work guys. Julia got her first double-under today and Erik came in early to have his hand at the rower for 500m…big PR at 1:26.0. Many of you who have been working with the bands on the pull-ups are making big progress as well, really making your way down to the smaller bands. I look forward to seeing you all tomorrow, if not have a great weekend. Cheers. Anyone else’s triceps still sore from Monday…if you’re sore or tight, mobilize Getting the heart going with wall balls Rick working those strict pull-ups – Jade

WOD: – Front Squat: 5-5-5 – Strict Press: 5-5-5 – AQAP:100 Burpee Box Jumps 24/18 Post results/thoughts to comments Great to see everybody posting bigger numbers on their strength movements. Being stronger will help you in every aspect of physical movement so keep at it guys. Hope to see more of you in the gym tomorrow as it was a bit of a ghost town today, I imagine some of you are still hurting from the last few days. See you tomorrow. Cheers. Kristi and Julia working through the burpee box jumps Del with the big strict press…205×5 The rugby guys going out for a lap with a 45lb bumper – Jade

WOD: 30 minute AMRAP:21 Deadlifts 135/9514 Lunges7 Jerks 135/95 Post results/thoughts to comments Way to work hard today everybody. You all pushed through a long tough WOD and dealt with the feelings of some serious discomfort for an extended period of time. You are all continuing to push yourselves harder and harder with everyday, and as OPT says you are “getting comfortable with being uncomfortable.” A new month is upon us, keep working hard and you will continue to be rewarded. See you tomorrow. Cheers. Vinny getting that bar overhead and getting under it Ryan and Scott working through the lunges John pushing himself to the limit Ryan working through one of his couple hundred deadlifts Jeff pushing the pace and Tanya fresh out of the last On-ramp session working hard – Jade