Category: Uncategorized

WOD: – Work Your Weakness: 20 minutes – “Sledge Hammer Gone Bad”- 3 rounds 1 minute at each station, 1 minute rest after all 4 stationsSledge Hammer Left SideBox Jumps 24/18Sledge Hammer Right SideDB Hang Power Cleans 45/30 Post results/thoughts to comments Seemed like everyone had a fun time in the gym today swinging the sledge hammer…just another movement to put into your arsenal, great job in the workout. It seems jump rope was the weakness of choice today…while skill stuff is always great to work on when I put these blocks up, don’t be afraid to do some strength work on something you are particularly weak at. Great work guys, see you tomorrow. Cheers. Working those hang power cleans and another big class at 4:30 today Swinging that sledge On-rampers getting a taste for burpees – Jade

WOD: – Squat Snatch: 1-1-1-1-1-1-1 – 21-15-9 AQAP:KB Snatch Left Arm 53/35KB Snatch Right Arm 53/35Ring Push-up Post results/thoughts to comments Many of you continued where you left off on Friday, getting better at those olympics lifts. PR’s again all over the place, awesome work guys. It was great to see some improvements on the kettlebell snatch over last week. Solid work all around guys. A new On-ramp crew started tonight, 7 people in fact…we just had 8 people finish last week so you should see some new faces in the daily classes, say hi. See you guys tomorrow. Cheers. Big ole noon class…13 people strong Phillip landing that deep squat snatch Kettlebells up On-ramp crew working through their WOD – Jade

WOD: “Roy” – 5 rounds AQAP15 Deadlifts 225/15520 Box Jumps 24/1825 Pull-ups Post results/thoughts to comments Awesome job today guys, we had a few of our On-rampers stop in for their first class outside of the On-ramp and got a taste of a workout that was a little longer, heavier, and harder. Dani killed the workout, and unfortunately her hands to, doing almost the entire workout Rx’d, way to go Dani, but heal those hands quick. See you guys Monday. Cheers. All ladies at the 8 AM Dani with a big kip Ken and Del almost done…getting worked on the box jumps – Jade

WOD: – Split Jerk: 1-1-1-1-1-1-1 – 8 Minute AMRAP:7 Ring Dips11 Box Jumps 36/30 Post results/thoughts to comments PR’s all over the place today on the split jerk work today guys, awesome job. 5, 10, 20, 30 pound PR’s, Ken, Trevor, Damon, Erin, Chris and others all got more weight up than ever before today. You guys have all trained very hard this week, if I don’t see you tomorrow get some well deserved rest and have a great weekend. Cheers. Walter getting some weight overhead Ring dips Damon getting up on the box – Jade

WOD: – Tuck Jumps: 10-10-10 – L-Sit: Accumulate 3 minutes in this position – 3 rounds AQAP:15 Hang Power Cleans 135/9515 Burpees Post results/thoughts to comments Killer met-con today, or at least I thought so. You guys all killed it in the workout today and really pushed the workout to its fullest extent of being short and very high intensity, awesome job. It was great to see some of you getting stronger in the L-sit position, not to long ago it was just knees up, or barely holding the knees up, you’re all getting better, stronger, faster, more powerful. Chris and a couple others came in this afternoon to celebrate veterans day and do a couple of team WOD’s, we experimented with a couple new tools that you may see pop up in the near future. See you all tomorrow. Cheers. The early…