Category: Uncategorized

WOD: Push Press: 5-5-5-5-5 Max Reps:40 seconds Row for Calories20 seconds Rest 40 seconds Row for Calories 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest 40 seconds Row for Calories 1 minute Rest 40 seconds V-ups 20 seconds Rest 40 seconds V-ups 20 seconds Rest 40 seconds V-ups 20 seconds Rest 40 seconds V-ups 1 minute Rest 40 seconds Burpees 20 seconds Rest 40 seconds Burpees 20 seconds Rest 40 seconds Burpees 20 seconds Rest 40 seconds Burpees Post results/thoughts to comments Big classes on Saturday, and big classes today. It was awesome to have so many of you in the gym today. Great work today everybody. I heard/saw a bunch of people hit PR’s on their Push Press. I think everyone’s abs got a little torn up by the V-ups. Way to push yourselves hard. Keep it up. See you…

WOD: AQAP:200 Double-unders50 Overhead Squats 135/9550 Pull-ups1 mile Run Post results/thoughts to comments It was so much fun to coach and train with so many of you today. It’s been awesome having these larger classes. You guys all did awesome on a super tough workout today. This workout is actually a Hero workout from CrossFit.com called “Bull.” We however did it just one time, the actual workout is 2 rounds. Great work by everybody, and it was great to see a handful of folks from the On-ramp come in today. See you all tomorrow or Monday. Cheers. A big shout out to Olah who gritted his teeth and did a full 2 rounds of the workout Tanya with a nice big kip going into her pull-up Big classes at 8:00 and 9:15 – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments Awesome work as usual today everybody. It’s been awesome seeing bigger classes and seeing so much encouragement from each other during your workouts. You guys all rock! Hope to see lots of you tomorrow morning, if…

WOD: Split Jerk: 1-1-1-1-1-1-1 13 minute AMRAP:1200m RunMax Turkish Get-ups 53/35 (1 round equals 1 rep on each side) Post results/thoughts to comments Big weights being moved around today. A lot of you are starting to get the hang of the split jerk a little better…it’s a great movement to practice/drill with a PVC pipe or even just your hands. Olympic lifting is not real muscley, it’s fast and powerful and smooth. Get those things down and the movements will start feeling a lot better. Nice work on the turkish get-ups, and there were some FAST runs to be seen. See you tomorrow. Cheers. Nate and Chris starting their get-ups The 4:30 crew Damon hit a big PR on his split jerk today – Jade

WOD: Deadlift:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75%  of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If your deadlift is under 200lbs add 5lbs to every set from the last time you performed this series. If it is over 200lbs add 10lbs to every set from the lst time you performed this series. 5 rounds AQAP:40 Double-unders30 Box Jumps 24/1820 Kettlebell Swings 53/35 Post results/thoughts to comments Awesome work today everybody. While I was only in the gym for a short time I saw a ton of you tearing it up, and boy was it busy today. Must have seen some 70+ people through the door today which is just awesome. Keep working hard guys. Get stronger, faster, better, happier, healthier. Cheers. Jennifer and Kim swinging Lifting some heavy bars Carol has done an amazing job rehabbing…