Category: Uncategorized

WOD: 5 rounds AQAP:5 Clean and Jerk 155/10510 Chest-to-bar Pull-ups Rest 5-10 minutes AQAP:1000m Row30 Power Cleans 135/95 Post results/thoughts to comments We got our pulling in today. Hope your posterior (the back of your body) feels good and worked. Way to work on those heavy cleans guys. For those of you who went too light, don’t be afraid to put some weight on the bar. Heavy weights make you strong, being stronger makes you better at everything you do. Hope to see lots of you tomorrow. Cheers. Hitting the rowers hard Corey with a split jerk Matt getting his chin over the bar – Jade

WOD: Snatch Complex: 1-1-1-1-1 (consists of 1 Snatch Deadlift, 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat) 4 rounds AQAP:4 Handstand Push-ups8 Box Jumps 36/3012 Toes-to-bar16 Walking Lunges/side Post results/thoughts to comments Great to see so many folks through the door today. Many of you are doing a great job of keeping the weight light on the olympic movements and learning them right. Remember if you ever want to get proficient in the movement and move a truly heavy load for your capabilities, you’ll need to learn to do it right. Don’t muscle the snatch, be delicate and precise with it and it will come. I know I’ll be feeling those lunges tomorrow. See you then. Cheers. Up on the boxes Working the bar Hitting the lunges – Jade

WOD: Strict Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you’ve done this cycle before add 2.5lbs to each set if your 1RM is below 100lbs, or add 5lbs to each set if your 1RM is over 100lbs. 21-15-9 AQAP:Squat Clean Thrusters 95/65Kettlebell Swings 70/53 Post results/thoughts to comments Great work today everybody. I saw a handful of PRs on the strict press and you all tore it up on the workout. Movement doesn’t get much harder than the squat clean thruster, that bar travels about as far as it can. You guys are all doing amazing. Keep up the awesome work. Cheers. Graz getting her kettlebell overhead Julia hitting full extension in the clean – Jade

WOD: 30 minute AMRAP:11 Deadlifts 225/15515 Box Jumps 24/1811 Games Push-ups15 Ball Slams 40/30 Post results/thoughts to comments A good long one today. All I have to say is awesome work everybody. Keep up the great work. Remember to stay tight on those deadlifts. One its safe and smart, two its a stronger position. A stronger movement is a more efficient movement, which means a faster time or more reps. See you tomorrow. Oh and sorry camera got left behind again, no pictures. Cheers. – Jade

WOD: Front Squat: 5-5-3-3-1-1 3 rounds – 4 minutes each:400m Run20 Burpees Complete the round as quickly as possible. Rest the remainder of the 4 minutes. Your score is your total rest for each round, every second is a point. Post results/thoughts to comments WOW, PR’s all over the place. Way to squat heavy and hit it hard today everybody. It was so awesome to see so many people hit PRs. Remember keep those elbows tall. Nice job on what was most definitely a burner of a workout today…maybe our last day running, we’ll see. Camera got left at home from weekend, so sorry no pictures today. See you tomorrow. Cheers. – Jade