Category: Uncategorized

WOD: Clean: 1-1-1-1-1-1-1 (Squat or Power) 12 minute AMRAP:200 Double-understhen…7 Sumo Deadlift High-pull 115/837 Push Jerk 115/83 Post results/thoughts to comments And more PR’s again today. I’m happy to say I was right there with a bunch of you. Your cleans are all making gains and progress, whether it’s been a year or a month, you are all constantly improving on the movement. Great work. Work those double-unders if you don’t have them, that was a lot of tuck jumps today, along with a nasty little combo of movements. Many of you were on the floor after that one. Should be working some weakness tomorrow! See you then. Cheers. Sheila showing how a tuck jump is done Kristen working through some high-pulls Del up and overhead with the bar – Jade

WOD: Press:5 @ 65% of your 1RM5 @ 70% of your 1RM3 @ 75% of your 1RM3 @ 80% of your 1RM1 @ 85% of your 1RMMax Reps @ 90% of your 1RM If you’ve done this cycle before add 2.5lbs to each set if your strict press is under 100lbs, and add 5lbs to each set if your strict press is over 5lbs. 10 rounds AQAP:10 Box Jumps 30/2410 Kettlebell Swings 70/53 Post results/thoughts to comments Nice job on the pressing today everybody. In the few classes I was here for I saw a bunch of folks hit some PR’s. Many of our new athletes from the last On-ramp are hitting it hard and making great gains already. Nice job digging deep and making sure you held onto the kettlebell through all your rounds. They were small sets but it was great to see people not breaking…

WOD: Overhead Squat: 5-5-3-3-1-1 “Jackie”- AQAP:1000m Row50 Thrusters 45/3330 Pull-ups Post results/thoughts to comments PR’s all over the place today, not just on the overhead squat but also on “Jackie.” This was a first “Girl”WOD for many of you and each and everyone of you did awesome. Way to grit through the pain and really push through the thrusters. They may have been light but there was a lot of them and they were tough. Keep up the awesome work. Cheers. Donny working through the Thrusters Sheila with a nice overhead position – Jade

WOD: 4 rounds for Max Reps:2 minutes Dumbbell Ground-to-overhead 50/351 minute Rest2 minutes Row for Calories1 minute Rest2 minutes Ball Slam 40/301 minute Rest Post results/thoughts to comments Great work today everybody. We haven’t brought out the dumbbells in a while and for those who haven’t really used them you found out just how hard they can be. Way to make use of the rest and really rest, and then push hard when it was time to work. Great to see so many people in the gym and hope to see lots more tomorrow. Cheers. Ken and Steve working hard Brooks putting some power on the ball Cranking on the rowers – Jade

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