Category: Uncategorized

WOD: Overhead Squat: 5-5-5-5-5 12 minute AMRAP:250m Row10 Dumbbell Split Snatch Right 50/3510 Dumbbell Split Snatch Left 50/35 Post results/thoughts to comments Great work today guys. We added a new movement to the arsenal today with the dumbbell split snatch. Took a little getting used to with the split, but I think you guys all got the hang of it. Great work on the overhead squats. Peoples numbers and form are continuing to get better. Keep it up everybody. Hope to see you tomorrow. Cheers. Sefton with a big PR on the overhead squat Ed in the zone Hitting the row hard – Jade

WOD: Wendler: Week 3 – Press 10 minute AMRAP:15 Power Cleans 96/6530 Lateral Bar Hops Post results/thoughts to comments Awesome job today everybody. Those of you who are doing the Wendler stuff are really seeing your hard work come to fruition already with some strong sets. I think many of you looked at the board this morning and didn’t think much of the met-con. I think you all found it to be a wicked burner. Great job everybody. Keep up the good work. Cheers. Gillian on her power cleans Meg hitting some close grip bench Carol with some chin-ups Floored – 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 Great job today everybody. Told you that you wouldn’t be doing any legs, at least if you didn’t want to. It was awesome to see so many people trying different movements, and a lot of skill…

Hope everybody is doing well. Sorry for the huge delay in getting the Paleo Challenge stuff sorted out, but it’s all done. The numbers below are for all of you who either put your numbers on the board or put them in the computer. You guys all did awesome and all gained something out of the challenge, leaner, stronger, faster, and an overall healthier body. If you missed out we will likely be doing another one in September. Congratulations to the top 3 who walked away with a little cash in their pockets. Cheers. Jason scoring 1st Lisa in 2nd And Damon rounding out the top 3 Below are the tallied results for those who participated. Great work everybody. First Last Benchmarks Weight Paleo Points Total Overall Place Jason Grignon 3 2 7 12 1 Lisa Tidman 10 1 3 14 2 Damon…

WOD: Wendler: Week 3 – Squat 21-15-9 AQAP:One Arm Kettlebell Thruster Right 53/35One Arm Kettlebell Thruster Left 53/35Run 400m Post results/thoughts to comments Hope everyone had an awesome weekend. It was great to see so many folks in today for a heavy dosing of leg work. Don’t worry we won’t be squatting tomorrow, I promise. Keep up the great work guys, you’re all continuing to get stronger. Cheers. Monica, Heather, and Kathy working through the Thrusters Amy, David and Jeff nearing the end – Jade