Category: Uncategorized

WOD: – Strict Press (Compare to 10/20/10): 5-5-5 – Back Squat: 5-5-5 – AQAP:100 Toes-to-barEvery minute on the minute 5 Push Press at 95/65 Post results/thoughts to comments PRs all over the place today guys, awesome job. Many of you getting PRs in both the strict press and back squat, and for some of you who are really new to lifting we saw increases of 50lbs or so on the back squat while maintaining great form, sick! Abs and forearms got crushed for those of you who could do the toes-to-bar. Again great job guys, see you tomorrow. Cheers. Kristi working her way up on the back squat Warming up with bear crawls…not sweat on the mats, just freshly mopped That’s a full pull-up rig The rugby guys killing it – Jade

WOD: – Row 5K Post results/thoughts to comments So pumped to see EVERYBODY in the gym today buckle down and pull a full 5k on the rower. You guys all did awesome and pushed yourselves very hard. Great work. We’ve been missing a few people in the gym the last week or so, hope to see those who haven’t been around back in tomorrow. As always way to kill it guys, see you tomorrow. Cheers. 5:45 AM and the rowers are loaded Louis and Ryan making there way through the 5k On-ramp crew going over the back squat – Jade

WOD: – Work Your Weakness: 15 minutes – “The Chief”5 rounds of 3 minutes work 1 minute restAMRAP3 Power Clean 135/956 Push-ups9 Air Squats Post results/thoughts to comments Great work today everybody. It seemed the work your weakness was pretty much split up between double-unders and pull-ups, you guys all made great progress on your respective movements. Awesome to see many of you, especially the ladies really pushing the weight and try to step up a level on the met-con. It was great to have the rugby group in tonight, you guys all killed and poured your hearts out. See you tomorrow guys. Cheers. 5:45 AM ladies up with their power cleans 4 rounds down 1 left Sophie and Dani hitting the “Chief” Rx’d and getting those 95lb power cleans Rugby guys on the pull-up rig The rugby crew done…way to kill it…

WOD: – Deadlift: 5-5-5-5-5 – AQAP:50 Wall Balls 20/1410 Double-unders40 Wall Balls 20/1420 Double-unders30 Wall Balls 20/1430 Double-unders20 Wall Balls 20/1440 Double-unders10 Wall Balls 20/1450 Double-unders Post results/thoughts to comments Great work today everybody, you all came ready to go from what looked like a solid weekend of rest. PRs all over the place on deadlifts which was awesome, and it was great to see more of you starting to get the hang of double-unders. We had 9 new people in for the On-ramp class this evening, and will be adding 15 more at the rugby class tomorrow…when you see these folks in the normal classes say hi. See you guys tomorrow. Cheers. Dani deadlifting 205 for 5 reps 5:45 PM crew rocking the wall balls We had an awesome On-Ramp class at 7:00 PM…great work everybody Lift heavy weights guys…it’ll pump you…

WOD: “Badger”- 3 rounds AQAP30 Squat Cleans 95/6530 Pull-upsRun 800m Post results/thoughts to comments Awesome work today everybody…forgot the camera today so no pictures of everyone pushing through this beast of a workout. Great job on the squat cleans, many of you are making great improvements on that lift. Awesome work on the pull-ups as well, many are getting considerably stronger on the pull-up bar and making their way down to smaller bands, or no bands at all. Great job guys. Have a great weekend and happy Halloween. Cheers. – Jade