Category: Uncategorized

WOD: Pause Back Squats:2 @ 45% of 1RM2 @ 55% of 1RM2 @ 65% of 1RM5 x 2 @75% of 1RM For these squats were are looking for a quick decent to the bottom, a hold for 5 seconds, then a small bounce in the bottom and a drive to the top. Rest no more than 90 seconds between sets. If you’ve done these before add 10lbs to each set if your 1RM is over 150lbs, and add 5lbs to each set if your 1RM is under 150lbs. For that 5×2 the weight should not change.“Grace”- AQAP:30 Clean and Jerks 135/95 For results post weight used for 5×2 squats and time for met-con along with weight used for met-con.Post results/thoughts to comments Great to see so many folks in this Monday. I think it was a record day with over 100 people in the gym, keep…

WOD: 10 rounds AQAP:5 Burpees10 Power Cleans 135/9515 Box Jumps 24/20200m Run For result post time and any scaling usedPost results/thoughts to comments That was a wicked lung burner today and you all did an amazing job of keeping yourself moving. Go, go, go was definitely the name of the game. Keep up the awesome work. Hope to see lots of you on Monday. Happy Mother’s Day tomorrow for all the Mom’s in the gym. Brendan receiving a clean Julie getting on the box Cheri working through some cleans – Jade

WOD: Power Snatch: 5-5-5-5-5 These must be touch and go Power Snatches. You can either rest overhead or at the hang position. All 5 sets should be heavy and you should be trying to find a 5RM.“Karen”- AQAP:150 Wall Balls 20/14 Rx’d is a 10 foot target for both Men and Women.For results post heaviest set of Snatches along with time for Met-con and if you scaled.Post results/thoughts to comments Nice job on the snatches today everybody. You hit them super solid and found that nice overhead position when receiving the bar. Remember Power just means you need to receive it above a squat. Hope your legs aren’t too torn up from “Karen,” you guys all rocked it and did awesome. See you tomorrow. Cheers. Brian, Kieran, and Mike working hard The noon class working hard – Jade

WOD: Bench Press: Every-minute-on-the-minute for 10 minutes 1 Rep @ 90% of 1RM This should be heavy so make sure to warm-up accordingly. Perform 1 repetition, then rest the remainder of the minute. Repeat for 10 minutes.5 rounds AQAP:7 Shoulder-to-Overhead14 Burpees21 Calories Rowed For results post weight used for Bench Press and time for met-con along with scaling if you scaled.Post results/thoughts to comments Nice work today everybody. Haven’t hit the Bench Press in a while so it was good to see a bunch of you push some solid weights around. Lungs were had on the workout for sure, and you guys all worked hard. Thanks to the 5:30 PM class for partnering up and doing the workout as a team workout. Another benchmark tomorrow. Cheers. Working the bench Gregg putting the bar overhead Steph working hard – Jade

WOD: Power Clean: 5-5-5-5-5 Power Cleans should be touch and go. Looking to find a max weight for 5 reps. Make sure all 5 sets are heavy. You can rest in the rack or hang position, but the reps must be touch and go off the floor.“Annie”- 50-40-30-20-10 – AQAP:Abmat Sit-upsDouble-unders Sit-us are butterflied and unanchored. Hands must touch flat on the ground in front of the feet on each rep.For results post heaviest T&G Power Snatch set and time for “Annie.”Post results/thoughts to comments Nice work on the snatches today everybody. For those who have been buckling down and working on your technique and mobility it is paying off huge. Nice work on “Annie” a bunch of you hit it for your first time Rx’d and many of you hit PR’s. Cheers. Julie and Jordan hammering out some sit-ups TUCK JUMPS! – Jade