WOD Blog
 | Tue, Mar 1 2016 |  |
 | Happy Birthday: Colby |
 | Welcome: Jeremy B |
| SKILL WORK 3/1/16 | METCON 3/1/16 | WARM UP 3/1/16 | COMPETITORS WOD Week 3 Day 2 3/1/16 | Other Results |
SKILL WORK 3/1/16
(Rounds, Rx+, Rx2, Rx3)
Every 2 mins for 8 rounds perform
Double Unders
Strict CTB Chin Ups
Rx+: DU's-50 reps, 5 CTB Chin Ups perform them w 55#/35#
Rx: DU'-30 reps, 5 CTB Chin Ups perform them w 35#/20#
Rx2: DU's-20 reps, 3-5 Strict Chin Ups BW
Rx3: Ignore EMOM, Practice 1 min DU's other min 1-3 Negatives or 5 Ring Rows
| 1st | 8 Rx2 | Linda Tue, Mar 1, 2016 | | 2nd | 8 Rx3 | Rebecca C Tue, Mar 1, 2016
Carolyn Tue, Mar 1, 2016 | | 1st | 8 Rx | Scott Chr Tue, Mar 1, 2016
Parker Tue, Mar 1, 2016 | | 2nd | 5 Rx | Scott B Tue, Mar 1, 2016 | | 3rd | 8 Rx2 | Kevin S Tue, Mar 1, 2016
Jonathan K Tue, Mar 1, 2016 |
| Selleck | 5 Rx2 | | | Jonathan K | 8 Rx2 | butterfly ctb | | Scott B | 5 Rx | | | Cherise | 0 Rx3 | Two DUs in a row! New PR! ;-P | | Carolyn | 8 Rx3 | Practice | | Saori | ? Rx2 | | | Parker | 8 Rx | | | Scott Chr | 8 Rx | | | John L | 6 Rx2 | Didnt get all DU's last 2 rounds | | Kevin S | 8 Rx2 | | | Aaron F | ? Rx3 | Practice DU and band assisted CTB | | Linda | 8 Rx2 | | | Rebecca C | 8 Rx3 | | | Ammon C | Knee strength workout Rx3 | |
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METCON 3/1/16
(Time, Rx+, Rx2, Rx3)
(Two 4' section pull up bars are not bolted down SouthEast corner rig please do not use these)
4 rounds for time of
Run-400 m
TTB-21 reps
GOAL: Finish under 12 mins CAP off at 15 mins
Rx+: Run 500m and sub KTE
Rx: As written
Rx2: Perform 12 TTB
Rx3: Sub KTC
| 1st | 15:00 Rx2 | Linda Tue, Mar 1, 2016 | | 2nd | 13:24 Rx3 | Rebecca C Tue, Mar 1, 2016 | | 3rd | 15:00+ Rx3 | Cherise Tue, Mar 1, 2016 | | 1st | 11:47 Rx | Charles G Tue, Mar 1, 2016 | | 2nd | 11:58 Rx | Eric M Tue, Mar 1, 2016 | | 3rd | 13:20 Rx | Scott Chr Tue, Mar 1, 2016 |
| Selleck | 15 dnf Rx2 | | | Jonathan K | 15:00 Rx | missed the last 21 ttb | | Steve M | 11:50 Rx2 | did TTB on first set | | Eric M | 11:58 Rx | | | Scott B | 14:51 Rx2 | | | Cherise | 15:00+ Rx3 | Slow as mud, but didn't walk. :) | | Jeremy B | 11:58 Rx3 | | | Carolyn | 15:16 Rx3 | Under hip treatment | | Saori | 14:01 | Leg raise butt up 21 | | Charles G | 11:47 Rx | | | Parker | 13:14 Rx2 | | | Scott Chr | 13:20 Rx | | | Steven D | 13:55 Rx | Bad shoulder. Did TTB lying down. | | Julia Goldst | 12:41 | Comp class version- sub 21 UB pull-ups for TTB | | Charlie | 15:00 Rx3 | | | John L | 12:35 Rx2 | | | Jacob W | 15:00 Rx | missed the last 21 ttb | | Kevin S | 15:00 Rx | I suck at running | | Aaron F | 15:00 Rx2 | Finished 3 runs + 3 TTB | | Linda | 15:00 Rx2 | TTB from lying down | | Rebecca C | 13:24 Rx3 | |
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WARM UP 3/1/16
(Time)
FOAM ROLL-Ant Tib,Calves,Quads,Back
GROUP WARM UP
Spell PUT IT UP IS GREAT with each ankel
Monster Walk-100 ft
Buttkickers/High Knees-50ft
Jog-200 m
Jump Rope-1 min or 50 DU's
Hanging Hollow Rocks-30 secs
Strict pull ups or Ring Rows-5-10 reps
TTB or KTC-15 reps
COOL DOWN
Band Lat Stretch-2 mins
Calf Smash-2 mins
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COMPETITORS WOD Week 3 Day 2 3/1/16
(Time)
A.12 mins to find heavy Clean 1RM
then EMOM for 9 mins 1 Clean 2 Jerks @80%
20 MIN CAP OFF
B1. GM-12-12-10-10
B2. GHD Sit Ups-15-15-12-12
B3. Pistols Alt.-12-16 each rounds
REST 1 min
Build up on all sets even pistols
C. Skillcon: 5 rounds
3 mins-2:30 mins-2 mins-1:30-1 min-
Rower-500-400-300-200-100 m
w time remaining C&J-225#/135# (any style)
GOAL: 10 reps of C&J
D. Class Metcon
4 rds FT
Run-400 m
Pull Ups-21 reps (If you drop perform 9 burpees before resuming)
GOAL: Finish under 12 mins CAP off at 14 mins
| Wade | finished unknowntime Rx | | | Todd N | 3rds+400m run Rx | |
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