Category: Uncategorized

WOD: Wendler: Week 7 – Press 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – AQAP:Renegade Rows 35/25Toes-to-bar Post results/thoughts to comments We threw a new tool into the bag today with the renegade rows. Definitely a tricky and tough little movement. It was awesome to see so many people in, we had big classes, and people were really pushing each other. It’s going to be a scorcher tomorrow, drink that aqua. Cheers. Brian working to keep tight on the rows A packed house at noon Bart tore through the workout Heather and Carol getting there knees up – 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 job today everybody. We’ve got a hot week coming, so make sure you guys hydrate up. It was great to see so many people really hammering what they aren’t good at, and mixing it up…

WOD: Wendler: Week 7 – Squat 10 minute AMRAP:10 Games Push-ups10 (5/side) Lateral Box Jumps 24/18 Post results/thoughts to comments It was so awesome to see so many folks in the door today, with the On-ramp crew we had 65 people in. You guys are all doing so awesome, getting stronger, fitter, faster, etc. A number of you hit what was your 1RM max on the back squat a couple of months ago for multiple reps, congratulations on the good work. Hope everyone enjoyed the lateral box jumps, something different, something to make those muscles and that brain work a little differently. See you tomorrow. Cheers. Meg knows whats coming Kris getting all the way down to the floor Phillip and Kate mid jump – Jade

WOD: Teams of 2 – AQAP:400m Run with Slam Ball 40/30100 Dumbbell Push Press 45/30125 Box Jumps 24/18150 Air Squats125 Abmat Sit-ups100 Walking Dumbbell Lunges 45/30400m Run with Slam Ball 40/30 There is only 1 Slam Ball for the run. Partners must run together, you are allowed to trade the ball of as deemed fit, if it is dropped it is a 25 Burpee Penalty. The movements in between the runs only 1 person can work on at a time. You must finish one movement before moving on to the next. Post results/thoughts to comments Awesome work today everybody. Nothing like a little bonding, with your buddy, class mate, wife, friend, etc. in a good hard team workout. Thanks for all of you that came to support Lisa’s Boot Cancer Fundraiser to help raise money for the American Cancer Society, we raised a…

WOD: Wendler: Week 6 – Pull 5 rounds AQAP:20 Sumo Deadlift High-pulls 75/55200m Run Post results/thoughts to comments Way to tear it up today everybody. A bunch of PR’s were had on the deadlifts, and you guys all smoked a real lunger burner of a workout. Keep up the good work. Hope to see lots of you tomorrow for the boot cancer fundraiser. Cheers. Tanya has come an awful long way in 8 months…I don’t think she ever imagined being 30lbs lighter and tearing 215lbs of the floor for reps A huge class at noon…Julia leading the charge after 6 weeks away at a physical therapy internship Charles tearing through the high-pulls Almost emptied the barbell rack – Jade