Category: Uncategorized

WOD: Jump Rope Practice: 10 minutes “The Chief” – 5 rounds – 3 minute AMRAP 1 minute rest:3 Power Cleans 135/956 Push-ups9 Air Squats Post results/thoughts comments A bunch of you got record sets on double-unders today which was awesome. I’m going to have to put a big shout out to Del who has been working on them diligently and got a set of 41 today which is awesome. You guys all crushed the workout, and it was great to see some of you scale it up a bit. Keep up the good work. See you tomorrow. Cheers. Greg working the games push-ups into the workout Everybody working hard – Jade

WOD: Paleo Benchmarks:Max Clean Max Handstand Push-ups Max Double-unders in 2 minutes 500m Row Max Effort OR AQAP:400m Sled Drag w/Bodyweight Post results/thoughts to comments So Paleo Challenge is done. Those of you who did it and did the benchmarks did great. If you are part of the Paleo Challenge you need to post your after scores HERE by the end of the day Friday if you want to be factored into the final results. Some pretty large gains in performance were seen, as well as some pretty big weight loss. Great work. Those who opted out of the Paleo Benchmarks today did a 400m Sled Drag. Way to pull that sled guys. You did awesome. Keep it up, see you tomorrow. Cheers. – Jade

WOD: 5 rounds AQAP:15 Deadlifts 225/15530 Wall Ball Sit-ups400m Run Post results/thoughts to comments Great work today everyone! This was an endurance workout with 5 rounds pushing 25-30 minutes but you all stayed strong. Nice that we had beautiful weather to run outside! The abmat sit-up wall ball movement was new, but quickly mastered. Those added up, and most of you felt this in your abs and shoulders by the end. Thanks for coming in and working hard. I hope the rest of your weekend is great! Balls of the wall Andrew working hard on the deadlifts – Betsy

WOD: 10 minute AMRAP:10 Wall Balls 20/1410 Burpees Rest 5-10 minutes 4 minute AMRAP:10 Alternating Jumping Lunges (5/side)10 Air Squats Post results/thoughts to comments Anybody walk out of the building with their legs feeling fresh today. Don’t think so. You guys did awesome and I think a lot of you underestimated what can be done in 4 short minutes. Hope we see lots of you tomorrow. If not have a fun weekend, it’s going to be beautiful. Cheers. Ryan feeling the pain of the air squats and lunges Wall Balls – Jade

WOD: Overhead Squat: 5-5-5-5-5 “Diane”- 21-15-9 AQAP:Deadlifts 225/155Handstand Push-ups Post results/thoughts to comments Wow, there were some amazing performances today. Some of you who probably never thought you’d be kicking up into a handstand were doing handstand push-ups today. It was amazing to see. A bunch of you tore up the workout and we saw a bunch of fast times. Nice work on the overhead squats as well. If you have shoulder mobility issues with the OHS make sure you are working on it. It’s not going to get better by itself. See you tomorrow. Cheers. Chris rocking the deads 4:30 hammering out their deads – Jade