WOD Blog
 | Wed, Mar 16 2016 |  |
| WEIGHTLIFTING 3/16/16 | METCON 3/16/16 | WARM UP 3/16/16 | Other Results |
WEIGHTLIFTING 3/16/16 (Weight) BENCH PRESS MAX DAY!!! or Push press 20 mins to build up to a new 1RM 10-Barbell 5-50%-3-75%-1-85%-1-90%-1-95%-1-NEW MAX!
| 1st | 225 Rx | Julia Goldst Wed, Mar 16, 2016 | | 2nd | 160 Rx | Cherise Wed, Mar 16, 2016 | | 3rd | 135 Rx | Brenda L Wed, Mar 16, 2016 | | 1st | 325 Rx | Kevin S Wed, Mar 16, 2016 | | 2nd | 300 Rx | Scott Chr Wed, Mar 16, 2016 | | 3rd | 265 Rx | Christopher T Wed, Mar 16, 2016 |
| 1st | 225 Rx | Julia Goldst Wed, Mar 16, 2016 | | 2nd | 160 Rx | Cherise Wed, Mar 16, 2016 | | 3rd | 135 Rx | Brenda L Wed, Mar 16, 2016 | | 1st | 325 Rx | Kevin S Wed, Mar 16, 2016 | | 2nd | 300 Rx | Scott Chr Wed, Mar 16, 2016 | | 3rd | 285 Rx | JASON BEN Fri, Aug 18, 2017 |
| Christopher T | 265 Rx | so close on 275!!! | | Cherise | 160 Rx | | | Scott B | 200 Rx | 5# PR believe it! | | Sterling | 205 Rx | I needed help for #210 | | Brenda L | 135 Rx | | | Parker | 185 Rx | PR! | | Saori | 115 Rx | so weak...lol | | Traeden | 205 Rx | | | Bill | 185 Rx | PR | | Tracie | 90# 1rm Rx | | | Carolyn | 112.5 Rx | | | Aaron F | 205 Rx | | | Kevin S | 325 Rx | PR | | Charlie | 195 Rx | | | Bailey J | 120 Rx | PR!!! | | Robbie | 250 Rx | PR | | Wade | 240 Rx | Bench press | | travis b | 225 Rx | | | Scott Chr | 300 Rx | | | Julia Goldst | 225 Rx | |
|
METCON 3/16/16 (Reps, Rx+, Rx2, Rx3) 6 alternating 3 min rounds of Odd rounds: Run-400 m with time remaining Burpees Even rounds Row-400 m with time remaining Push Press GOAL: Always finish the run and rows then 120 reps+ Rx+: 135#/95# Rx: 105#/80# Rx2: 75#/55# Rx3: Sub 1 DB 35#/20#, Short run and row to 300 m
| 1st | 81 Rx | Julia Goldst Wed, Mar 16, 2016 | | 2nd | 60 Rx | Saori Wed, Mar 16, 2016 | | 3rd | 46 Rx | Bailey J Wed, Mar 16, 2016 | | 1st | 94 Rx+ | Robbie Wed, Mar 16, 2016 | | 2nd | 70 Rx+ | Todd N Wed, Mar 16, 2016 | | 3rd | 65 Rx+ | Scott Chr Wed, Mar 16, 2016 |
| Christopher T | 116 Rx2 | | | Sterling | 46 Rx | | | Brenda L | 30 Rx | | | Rachel T | 50 Rx2 | | | Jade | 25 Rx2 | | | Parker | 54 Rx | | | Saori | 60 Rx | | | Traeden | 60 Rx | | | Bill | 70 Rx2 | | | Seth B | 128 | Had to mod to only row because of bone spur | | Tracie | 25 Rx | | | Carolyn | 46 Rx2 | | | Aaron F | 16 Rx | Did 16 PP first rnd, runs >3 min so no burpee. 20 PP by end, finished rounds | | Todd N | 70 Rx+ | | | Kevin S | 60 Rx | | | Derek N | 43 Rx | | | Charlie | 62 Rx2 | | | Bailey J | 46 Rx | | | Robbie | 94 Rx+ | | | Wade | 65 Rx | | | travis b | 56 Rx | | | Cherise | 12 Rx | | | Scott Chr | 65 Rx+ | | | Julia Goldst | 81 Rx | | | Scott B | 37 Rx | | | Christopher G | 71 Rx | |
|
WARM UP 3/16/16 (Time) FOAM ROLL-Chest,Delts,Traps,Triceps and Calves GROUP WARM UP Plank-30 secs Burpees Jumping Jacks-1 min Monster Walks-50ft Walking lunges-50 ft Frankensteins-50 ft High Knees/Butt kickers-25ft each Jog-400m OR Row-400 m ------------------------------ Band Front Raises-10 reps Band Pull Aparts-10 reps Band Passthroughs-10 reps Band Press-10 reps Push Ups-10 reps ---------------------- Begin warming up BENCH PRESS COOLDOWN- Banded Bully and Partner Chest Stretch or Lateral opener-2 mins
|