WOD Blog
 | Fri, Feb 26 2016 |  |
| WEIGHTLIFTING 2/26/16 | METCON OPENS WOD 16.1 2/26/16 | COMPETITORS WOD Week 2 Day 4 2/26/16 | WARM UP 2/26/16 | Other Results |
WEIGHTLIFTING 2/26/16
(Weight)
Week 3
Every 5-3 min rounds
Ring Rows (Feet elevated)-7 reps
Good Morning-7 reps
HSPU-7 reps
Begin at 40% of Back Squat Max for GM . Mix Foot placement on GM. Try to keep HSPU strict and you may add chain or a vest for the ring row
| 1st | 115 Rx | Carolyn Fri, Feb 26, 2016 | | 2nd | 105 Rx | Cherise Fri, Feb 26, 2016 | | 3rd | 85 Rx | Corin Fri, Feb 26, 2016
Sandra D Fri, Feb 26, 2016 | | 1st | 115 good mornings, 95 strict press Rx | Sterling Fri, Feb 26, 2016 | | 2nd | 115 Rx | Bill Fri, Feb 26, 2016 | | 3rd | 105# Rx | John L Fri, Feb 26, 2016 |
| John L | 105# Rx | | | Steve M | 95 Rx | | | Cherise | 105 Rx | 75# shoulder press | | Sandra D | 85 Rx | | | Corin | 85 Rx | | | Sterling | 115 good mornings, 95 strict press Rx | I got gassed the 4th round and couldn't finish the 5th. #supertired | | Carolyn | 115 Rx | | | Bill | 115 Rx | Shoulder press 95# 3rds 75# balance | | Keith C | 75 Rx | Did not max out due to wod | | Charlie | 85 Rx | | | Linda | 65# Rx | | | Ammon C | modified workout due to knee injury Rx | |
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METCON OPENS WOD 16.1 2/26/16
(Reps, Rx2, Rx3)
AMRAP in 20 mins of
25 ft. Overhead Lunges(count each 5 ft mark as 1 rep)
Bar Facing Burpees-8 reps
25 ft. Overhead Lunges
CTB Pull Ups-8 reps
GOAL: 7 rounds (187 reps)
Rx: 95#/65#
Rx2: 75#/55# Sub reg pull ups
Rx3: Goblet Lunges 35#/26#, Sub Ring rows
| 1st | 249 Rx | Julia Goldst Fri, Feb 26, 2016 | | 2nd | 123 Rx | Belinda Fri, Feb 26, 2016 | | 3rd | 135 Rx2 | Corin Fri, Feb 26, 2016 | | 1st | 202 Rx | Brandon He Fri, Feb 26, 2016 | | 2nd | 182 Rx | Steve M Fri, Feb 26, 2016 | | 3rd | 169 Rx | Jonathan K Fri, Feb 26, 2016 |
| John L | 206 Rx3 | Sub 35# goblet lunges | | Brandon He | 202 Rx | | | Steve M | 182 Rx | | | Cherise | 115 | CF scaled | | Sandra D | 135 | Jumping pull-ups, front rack | | Corin | 135 Rx2 | jumping pullups | | Sterling | 94 Rx2 | I did 75 lbs overhead. Regular pull-ups. | | Carolyn | 160 | Open Scaled | | Bill | 156 Rx2 | with ring rows | | Keith C | 264 reps in the masters scaled Rx3 | | | Charlie | 174 Rx3 | 45 pounds over head lunges | | Linda | 156 Rx3 | 15# bar overhead (trying deeper), jumping pull ups, | | Steven D | 221 Rx3 | 45# front rack, jumping pull-ups | | Julia Goldst | 249 Rx | | | Scott Chr | 164 Rx | | | Jonathan K | 169 Rx | | | Belinda | 123 Rx | |
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COMPETITORS WOD Week 2 Day 4 2/26/16
(Time)
A. EMOM Alt for 16 mins
EVENS-Powerclean- 5 reps @ 75%
ODDS-Alt Pistols-8-10 reps
B1. RDL-6-8-10-12+
B2. Elevated Ring Rows-6-8-10-12+
Build up on Front Squat try to hit 95% of MAX
C. Strengthcon: 3 rounds
TBA
D. Metcon
16.1!!!!! @ CrossFit Rise Again
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WARM UP 2/26/16
(Time)
FOAM ROLL- Glutes, Quads,Traps, Lats and Delts
GROUP WARM UP
PVC Passthroughs-10-15 reps
Walking OH Lunges- 100ft
Band GM-30 secs
Hanging Hollow Rocks-30 secs
Ring Rows or Pull Ups-5-10 reps
Spiderman to Hammy-30 secs R/L
Plate Rotations-20 secs R/L
Plate to Overhead-20 secs
Plate Row-20 secs hold and squeeze at top
COOLDOWN
Couch Stretch w Band aka kSuper couch-2 mins
Pigeon Stretch-2 mins
Band OH Stretch- 2 mins
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