Category: Uncategorized

WOD: “Bodyweight Bonanza”- AQAP:10 Handstand Push-ups20 Ring Dips30 Toes-to-bar40 Burpees50 Pull-ups60 Push-ups70 Box Jumps 24/1880 Abmat Sit-ups90 Air Squats100 Double-unders Post results/thoughts to comments Way to push through a tough workout today everybody. It was a repeater for some of you from back in December. You all did an amazing job. It’s always awesome to see so many of you making improvements on your training, and it was great to see less bands, deeper squats, and higher boxes today. Keep up the awesome work. Cheers. Tanya hitting the push-ups Ed and Phillip hammering the sit-ups out – Jade

WOD: Wendler: Week 8 – Pull “Fran”- 21-15-9 – AQAP:Thrusters 95/65Pull-ups Post results/thoughts to comments Awesome work today everybody. Next week starts our last cycle of the Wendler strength program. You guys are all getting strong, strong, strong, from it, keep it up. PR’s were had all over the place today on Fran, way to kill it. Hope to see lots of you tomorrow, if not, have a great weekend. Cheers. Kathy working through her pull-ups…not to long ago it was a couple bands, now she’s blasting them out with nothing Tim ripping a deadlift off the floor Fran having her way – Jade

WOD: “Lumberjack 20”- AQAP:20 Deadlifts 275/185400m Run20 Kettlebell Swings 70/53400m Run20 Overhead Squats 115/85400m Run20 Burpees400m Run20 Chest-to-bar Pull-ups400m Run20 Box Jumps 24/18400m Run20 Dumbbell Squat Cleans 45/30400m Run Post results/thoughts to comments Awesome work today everybody, those who made it in all pushed hard through a long hard workout. Amazing work. Those of you who hadn’t done dumbbell squats clean before had a nice tough movement at the end of the workout. It was great to see so many of our On-rampers come in who just finished last night. Keep up the good work everybody. Benchmark workout tomorrow. Cheers. Tesla with a nice overhead squat Rick gritting through the swings Jeff and HJ out on a run Finished and down for the count – Jade

WOD: Wendler: Press – Week 8 AQAP:100 Burpees Post results/thoughts to comments Awesome work today everybody. For some of you this was your first time hitting the 100 burpees, for other it was there 2nd, 3rd, maybe even 4th time. This is a great benchmark workout, it really shows conditioning, and your willingness to push. For those who did it for the first time, don’t be surprised if you’ve got some butterflies next time around. See you tomorrow. Cheers. Burpee circle out back on the mats Jason doing it right and hitting that redline Sasha in the zone – Jade

WOD: Snatch Balance: 1-1-1-1-1-1-1 21-15-9 – AQAP:Squat Snatch 95/65Chest-to-bar Pull-upsBox Jumps 30/24 Post results/thoughts to comments Wow, awesome work today everybody. What I’m probably most proud of is those of you who were humble and knew working on the overhead squat was a better option than doing a poor snatch balance because of your undeveloped overhead squat. You guys are all looking better overhead every day, squat, snatch, snatch balance, etc. it’s all getting better. Keep up the good work and see you tomorrow. Cheers. Drew gritting through the snatches Hitting the pull-ups Jeff with a nice snatch balance Jason focused on staying tight in the bottom Terri hitting full extension on her snatch…dropping under – Jade