WOD Blog
 | Fri, Feb 12 2016 |  |
 | Happy Birthday: Trace |
| METCON 2/12/16 | WEIGHTLIFTING 2/12/16-6/27/18 | WARM UP 2/12/16-6/27/18 | COMPETITORS WOD Week 4 Day 5 2/12/16 | Other Results |
METCON 2/12/16
(Reps, Rx+, Rx2, Rx3)
REMINDER GYM WON'T BE OPEN UNTIL 11AM TOMORROW!
DUE TO GYMANSTICS CLINIC. GO CHEER ON JARED AND BLAYNIE AT PROVO CROSSFIT!
AMRAP in 12 mins of
Ring Dips-2-4-6-8-10-12-14 etc.
Pull Ups-2-4-6-8-10-12-14 etc.
L-Sit Hold-2 sec-4 secs-6 secs-8 sec etc.
GOAL: Perform over 135 reps
Rx+: Sub Bar Muscle Ups, Rope Climb rep scheme 1-2-3-4-5 etc.
Rx: As written
Rx2: Sub Paralette Dips or Matador, ring rows and Hollow Body hold
Rx3: See coach
| 1st | 136 Rx | Julia Goldst Fri, Feb 12, 2016 | | 2nd | 242 Rx2 | Sandra D Fri, Feb 12, 2016 | | 3rd | 180 Rx2 | Cherise Fri, Feb 12, 2016 | | 1st | 255 Rx | Charles G Fri, Feb 12, 2016 | | 2nd | 168 Rx | Kevin S Fri, Feb 12, 2016 | | 3rd | 126 Rx | Spencer Ch Fri, Feb 12, 2016 |
| Jonathan K | 145 | Need to work on my gymnastics | | Selleck | 42 | sub ring pushups and ring rows | | Charles G | 255 Rx | First 10 Strict | | ALI A | 114 Rx | | | Sandra D | 242 Rx2 | I did RX2 | | Spencer Ch | 126 Rx | some chest to bar, muscle up | | Sterling | 93 Rx | Ring rows are so hard!! | | Carolyn | 126 Rx2 | took it easy for gymnastics clinic tomorrow | | Cherise | 180 Rx2 | parallettes, ring rows, hollow body rocks | | Katie B | 126 Rx2 | | | Carl | 90 Rx | all strict (dips, pull ups); all L-sits unbroken | | Saori | 126 | Ring dip with red band, PU, L-sit hold with paralette | | Todd N | 000 Rx | 15.3 14min amrap 216reps | | Charlie | 136 Rx2 | | | Kevin S | 168 Rx | | | Julia Goldst | 136 Rx | CTB | | John L | 155 Rx2 | | | Steven D | 135 | Banded pull-ups, matador dips, parallette L-sits |
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WEIGHTLIFTING 2/12/16-6/27/18
(Weight)
Week 1
5-3 min rounds of
Strict HSPU-5 reps
Pendley Barbell Row-7 reps
Good Morning-9 reps
REST with time remaining
Try to use the same weight for both Row and GM keep form precise but load it up! Keep form strict on HSPU scale using Mats or feet on box.
| 1st | 105 Rx | Cherise Fri, Feb 12, 2016 | | 2nd | 95 Rx | Katie B Fri, Feb 12, 2016 | | 3rd | 90 Rx | Julia Goldst Fri, Feb 12, 2016
Carolyn Fri, Feb 12, 2016 | | 1st | 135 Rx | Jonathan K Fri, Feb 12, 2016 | | 2nd | 115 Rx | Kevin S Fri, Feb 12, 2016 | | 3rd | 85 Rx | ALI A Fri, Feb 12, 2016 |
| 1st | 105 Rx | Cherise Fri, Feb 12, 2016 | | 2nd | 95 Rx | Katie B Fri, Feb 12, 2016 | | 3rd | 90 Rx | Julia Goldst Fri, Feb 12, 2016
Carolyn Fri, Feb 12, 2016 | | 1st | 165 Rx | Nick Wed, Jun 27, 2018 | | 2nd | 135 Rx | Jonathan K Fri, Feb 12, 2016 | | 3rd | 115 Rx | Kevin S Fri, Feb 12, 2016 |
| Jonathan K | 135 Rx | | | Selleck | 75 Rx | | | ALI A | 85 Rx | | | Sandra D | 85 Rx | | | Carolyn | 90 Rx | worked on negative handstands | | Cherise | 105 Rx | | | Katie B | 95 Rx | | | Kevin S | 115 Rx | | | John L | 75# Rx | | | Julia Goldst | 90 Rx | | | Saori | 85 Rx | Strt HSPU with 2mats |
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WARM UP 2/12/16-6/27/18
(Check In)
FOAM ROLL-Ant Delt,Lats,Couch Stretch
GROUP WARM UP
PVC Passthroughs-10 reps
PVC OHS-10 reps
Walking Plank-30 secs
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2 rds
Handstand Hold or Dip Hold-15 secs
Close Hand Push Ups-5 reps
Plate Push-20 m
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Ring Dip or Bench or Matador Dips-5-10 reps
Stationary Inchworms-30 secs
Praying Pose to Hammy-30 secs
Barbell Row/GM-10 reps
3 Position Snatch+1 OHS with each
1 rd with bar 1 rd with more weight somewhere between 55#-100#
COOLDOWN
Banded Tricep Pushdowns and Curls-50 reps each
Banded Hip Stretch w twist-2 mins R/L
Barbell Skin the cat-2 mins
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COMPETITORS WOD Week 4 Day 5 2/12/16
(Time)
Hang Powersnatch-5-5-3-3-2-2-1-1
Strict HSPU-8-8-6-6-4-4-2-2
then
Strengthcon: 3-4 min rounds of
Strict Weighted Pull Ups-5 reps 35#/20#
KB Snatch-10 reps R/L (70#/53# or lighter)
Back Squat-AMRAP with time remaining 55% of Max
GOAL: Perform over 70 reps BACK SQUAT
Metcon; Opens WOD 15.4
AMRAP in 8 mins
3-6-9-12-etc.
HSPU-3-6-9-12-15-18-21
PowerClean 3-3-3-6-6-6-9-9-9-12-12-12185/125
GOAL: 90 reps+
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