Friday 1st May 2015   Tonight is the second session of the latest on ramp, and we have some pretty awesome people joining our team.  If you see them before/after class, hang around and say hello. Remember how nervous you were on your on ramp?  Think of what you’d wished someone said to you, and go introduce …

Thursday 30th April 2015   Strength 4X10 Back Squats   Conditioning 100 Bar Facing Burpees – For time. EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 85/55

Wednesday 29th April 2015   New Onramp starting tonight at 6:00 pm.  Cant wait for you to meet these awesome people.  Many of them will be nervous, so if you get a chance, go up and introduce yourself and make them feel part of this awesome community.   Strength 7X3 Pause Snatch (3 Count at …

Tuesday 28th April 2015   Strength/Skill 1) 6 Min EMOM 7 Strict Press 5 Push Press 3 Push Jerk Working weight is 50% of 1RM, rounds must be unbroken. Build each round of needed.   2) 4 x 2:00 mins Hollow/Arch holds Switch between hollow and arch every 30 seconds. Goal is complete unbroken. Rest …

Monday 27th April 2015   “Murph” 1600 m Run 100 Pull Ups 200 Push Ups 300 Air Squat 1600 m Run   *Done in pairs (split the work as needed), and solo for those brave enough to give this one a crack as a lone wolf.

Saturday 25th April 2015   ANZAC Day Hero WOD – Tim Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack.  Lt O’Donnell was killed.   Lt O’Donnell is survived by his father Mark, a former police officer, his …

Friday 24th April 2015   Kia Ora Team – we are still wodding at 8:00 am this Saturday. We will do a special workout in commemoration of ANZAC day.     Strength – 10:00 min EMOM 3 T&G Power Snatch – Start at 60% of 1RM and build each min. If a miss occurs, decrease …

Wednesday 22nd April 2015   Strength – Alternating sets 4×10 Front Squats 4×5 Weighted Pull Ups + ME kipping pull ups   Conditioning – 3 Rounds 1:00 ME HSPU 4:00 AMRAP 7 Power Cleans + Push Jerks @ 70% 14 Bar Facing Burpees 1:00 Min Rest

Tuesday 21st April 2015   Strength 5×3 Split Jerk   Conditioning – 4 Rounds for Time: 200 m Run (all out effort) 7 Snatch 62.5/45* Rest 1:1   *Scale is Power Clean @ 45/30