WOD Blog
 | Mon, Feb 29 2016 |  |
 | Welcome: Jeremy B |
| METCON 2/29/16 | WEIGHTLIFTING 10/15/19 | WARM UP 2/29/16 | COMPETITORS WOD Week 3 Day 1 2/29/16 | Other Results |
METCON 2/29/16
(Reps, Rx+, Rx2, Rx3)
9 min AMRAP of
1-Deadlift
3-Burpee 2 for 1's
5-Box Jumps
GOAL: Finish over 81 reps
Step ups allowed
Rx+: 315#/225#, 30''/24''
Rx: 245#/185#, 30''/24''
Rx2: 165#/115#, 24''/20''
Rx3: 135#/95#, 20''
| 1st | 168 Rx | Saori Mon, Feb 29, 2016 | | 2nd | 91 Rx | Bailey J Mon, Feb 29, 2016 | | 3rd | 86? Rx | Julia Goldst Mon, Feb 29, 2016 | | 1st | 118 Rx+ | Robbie Mon, Feb 29, 2016 | | 2nd | 117 Rx+ | Seth B Mon, Feb 29, 2016 | | 3rd | 99 Rx | Christopher T Mon, Feb 29, 2016 |
| Wade | 88 Rx | | | Jonathan K | 73 Rx | | | Traeden | 72 Rx | | | Christopher T | 99 Rx | | | Tracie | 84 Rx2 | 130# DL 20 in box | | Cherise | 55 Rx | 215# deadlifts | | Carolyn | 81 Rx2 | 115#, 24' | | Brenda L | 63 Rx2 | 135 deadlift | | Tom R | 82 Rx | | | Sandra D | 72 Rx2 | | | Rebecca C | 72 Rx3 | | | Tanner H | 100 Rx2 | | | Anna H | 90 Rx2 | 95 | | Seth B | 117 Rx+ | | | Bill | 72 Rx2 | | | Kevin S | 94 Rx | | | Steven D | 108 Rx3 | 165#, 24', incline burpees | | Corin | 76 Rx2 | 165lb for deadlift | | Julia Goldst | 86? Rx | Got a little confused on rounds... | | Charlie | 90 Rx2 | | | Scott B | 100 Rx2 | 24' box :( Didn't see that | | Bailey J | 91 Rx | | | Robbie | 118 Rx+ | | | John L | 107 Rx2 | 205# deadlift and 30' box jump | | Aaron F | 66 | RX1.5 245# deadlift, 24' BJ/step ups | | Todd N | 16.1 Rx | Re-do 16.1 213rx | | Ashley Al | 91 Rx2 | 135# | | Linda | 77 Rx2 | 110# | | Saori | 168 Rx | Crossfit open 16.1 | | Ammon C | lift - modified WOD b/c of injury Rx3 | |
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WEIGHTLIFTING 10/15/19
(Weight)
20-25 min Timer:
Back Squat
5-3-1-5-3-1-5-3-1-5-3-1
Wave 1 50%-60%-70%
Wave 2 60%-70%-80%
Wave 3 70%-80%-90%
Wave 4 80%-90%-100%!!
You have two options today. If you would like to attempt a PR you can either use the wave progression above or you are welcome to do less volume in your warm up sets as you build up to your new max. Your choice! Make sure not to repeat your old max! If you are doing the waves base the numbers off 5# ABOVE your current PR. Focus on depth in your warm up sets.
| 1st | 265 Rx | Cherise Mon, Feb 29, 2016 | | 2nd | 215 Rx | Corin Mon, Feb 29, 2016 | | 3rd | 190 Rx | Ashley Al Mon, Feb 29, 2016 | | 1st | 397 Rx | Jonathan K Mon, Feb 29, 2016 | | 2nd | 365 Rx | Kevin S Mon, Feb 29, 2016 | | 3rd | 355 Rx | Jacob W Mon, Feb 29, 2016 |
| 1st | 310 Rx | Janelle Wed, Oct 16, 2019 | | 2nd | 285 Rx | Taeja Mon, Jun 26, 2017 | | 3rd | 284 Rx | Emily M Wed, Oct 16, 2019 | | 1st | 425 Rx | Todd N Wed, Oct 16, 2019 | | 2nd | 405 Rx | Seth B Wed, Oct 16, 2019
Jonathan K Mon, Jun 26, 2017 | | 3rd | 385 Rx | Nick Mon, Jun 26, 2017 |
| Wade | 270 Rx | 1st max in 1.5 years | | Jonathan K | 397 Rx | | | Christopher T | 315 Rx | 1 rep back squat | | Brenda L | 145 Rx | | | Tracie | 85# Rx | | | Cherise | 265 Rx | 1@275, but a little shallow | | Carolyn | 135 Rx | 160# way shallow rt hip locked | | Traeden | 275 Rx | | | Tom R | 255 Rx | | | Kevin S | 365 Rx | | | Corin | 215 Rx | | | Charlie | 265 Rx | | | Scott B | 255 Rx | 15# PR, up from 240# | | Bailey J | 175 Rx | | | Robbie | 325 Rx | | | John L | 235# Rx | | | Aaron F | 305 Rx | | | Ashley Al | 190 Rx | | | Linda | 85# Rx | Still working on deeper squat & form | | Jacob W | 355 Rx | |
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WARM UP 2/29/16
(No Results Tracked)
FOAM ROLL-Hamstrings,Glutes,Chest,Delts
GROUP WARM UP
Air Squats-30 secs
Jumping Jacks-15 secs
Side Plank-15 sec R/L
Stationary Inch Worms-30 secs
Hip Rotations-15 sec R/L
-------------------------------------
Deadlift-10 reps
GM-10 reps
Back Squat-10 reps
COOLDOWN
Banded Hamstring Stretch- 2 mins
Chest Stretch- 1 min R/L
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COMPETITORS WOD Week 3 Day 1 2/29/16
(Time)
A. Snatch-12 min to build to Snatch 1RM
EMOM for 9 mins 3 Position Snatch FULL preferred @ 80%
B. Back Squat
12-12-8-8-MR @55% Pause half way up and down
C. Strengthcon-
AMRAP in 9 mins of
1-Deadlift 335#/235#
2-Burpee Muscle ups
3-HSPU
5-Box Jumps 36''/30' GOAL:-Over 80 reps
REST 1 min
D. Metcon: AMRAP in 10 mins
Double Unders-30 reps
SDHP-10 reps (95#/65#)
'
GOAL: 300 reps+
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