WOD Blog
 | Thu, Mar 31 2016 |  |
 | Welcome: Heikoti |
| METCON 3/31/16 | METCON 3/31/16 | WARM UP 3/31/16 | Other Results |
METCON 3/31/16 (Time) Row-1500 m GOAL: Men under 5:45 Women under 6:00 (Rx Club) I would like this to be the first metcon then have at least 5 mins of rest before INCREASING PAIN
| 1st | 5:51.3 Rx | Julia Goldst Thu, Mar 31, 2016 | | 2nd | 6:14 Rx | Saori Thu, Mar 31, 2016 | | 3rd | 6:34 Rx | Cherise Thu, Mar 31, 2016 | | 1st | 4:41 Rx | Seth B Thu, Mar 31, 2016 | | 2nd | 5:01 Rx | Scott Chr Thu, Mar 31, 2016 | | 3rd | 5:15 Rx | Spencer Ch Thu, Mar 31, 2016 |
| 1st | 5:51.3 Rx | Julia Goldst Thu, Mar 31, 2016 | | 2nd | 6:14 Rx | Saori Thu, Mar 31, 2016 | | 3rd | 6:34 Rx | Cherise Thu, Mar 31, 2016 | | 1st | 4:41 Rx | Seth B Thu, Mar 31, 2016 | | 2nd | 5:01 Rx | Scott Chr Thu, Mar 31, 2016 | | 3rd | 5:15 Rx | Spencer Ch Thu, Mar 31, 2016 |
| Steve T | 6:22 Rx | Level 8 | | Heikoti | 6:01 Rx | | | Spencer Ch | 5:15 Rx | | | Christopher T | 5:38 Rx | | | Cherise | 6:34 Rx | | | Sterling | 5:44 Rx | | | Brenda L | 6:42 | cause im special | | Carolyn | 7:10 | I died... | | Nate D | 5:18 Rx | | | Seth B | 4:41 Rx | | | Eric M | 6:02 Rx | | | Mark B | 6:42 | Just starting | | Emily Be | 7:48 | Just starting | | Scott Chr | 5:01 Rx | | | Julia Goldst | 5:51.3 Rx | | | Keith C | 7:02 Rx | | | Rachel T | 6:49 Rx | Sorry Seth ! I just watched the count down | | Tyson K | 26:24 Rx | | | Megan A | 7:25 | Too slow! | | Robson | 5:28 Rx | | | Bailey J | 7:13 Rx | | | Saori | 6:14 Rx | I really dislike rowing |
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METCON 3/31/16 (Time, Rx+, Rx2, Rx3) 'INCREASING PAIN' 25-Double Unders 20 reps Walking Lunge 53#/35# KB Goblet Run-200 m Rest 2 min 50-Double Unders 20 reps Walking Lunge 55#/35# DB Pair Run-400 m Rest 1 min 75-Double Unders 20 reps Walking Lunge 95#/65# Front Rack Run-600 m REST 30 secs 100-Double Unders 20 reps Walking Lunges 115#/75# OH Run-800 m GOAL: Finish under 28 mins CAP Off at 32 mins Rx+: 70#/53# Goblet, 55#/35# Pair DBs, 115/75 Front, 135#/95# OH Rx: As written Rx2: Bdwyt, Goblet 35#/26#, 75#/55# Front,95#/65# OH Sub Singles x2 Rx3: Bdwyt lunges the whole time. Sub Singles x2
| 1st | 21:08 Rx+ | McKenna P Thu, Mar 31, 2016 | | 2nd | 35:13 Rx+ | Rachel T Thu, Mar 31, 2016 | | 3rd | 26:16 Rx | Janelle Thu, Mar 31, 2016 | | 1st | 21:34 Rx+ | Seth B Thu, Mar 31, 2016 | | 2nd | 23:07 Rx+ | Todd N Thu, Mar 31, 2016 | | 3rd | 20:34 Rx | Robbie Thu, Mar 31, 2016 |
| Mark Mit | 24:19 Rx | | | Steve T | 33:00 Rx2 | | | Heikoti | 24:50 Rx | | | Jonathan K | 24:49 Rx | | | Spencer Ch | 22:03 Rx | | | Christopher T | 24:52 Rx2 | rx weigh sub singles.... gotta work on jump rope more | | Tracie | 32:25 Rx3 | | | Cherise | 32:00 Rx2 | DNF | | Sterling | 32:00 DNF | RX weight, single unders, I got through 10 over head lunges. | | Brenda L | 35:10 Rx2 | adjusted weight on lunges | | Carolyn | 34:32 | Singles, 35#,20#, 65#, 35# | | Hilo | 27:20 Rx | seth likes men | | Eric M | 29:00 Rx | | | Tyson D | 20:45 Rx | | | Parker | 32:00 Rx | Swapped OH lunges for curls due to hip issues (my hips are the spawn of satan). DNF the run. | | Charlie | 29:20 Rx2 | | | Todd N | 23:07 Rx+ | | | Scott Chr | 25:55 Rx | | | Bailey J | 25:42 Rx2 | lateral hops for DU | | Keith C | 30:10 Rx2 | | | Rachel T | 35:13 Rx+ | #75 on walking lunge front rack | | Robson | 30:15 Rx | | | Megan A | 34:49 Rx3 | | | Robbie | 20:34 Rx | Rx on first 3 sets of lunges, 95lbs OH on last set | | Todd C | 25:00 Rx3 | | | Linda | 28:02 Rx2 | ran 200 but rowed the others, lunges not low enough | | Joslyn | 27:38 Rx2 | In between Rx and Rx2; Did 35# goblet, 30# DB, 65# front rack, 55# OH. Left knee wobbly today. | | Seth B | 21:34 Rx+ | | | McKenna P | 21:08 Rx+ | I am LITERALLY super impressed with how well the members did at pushing themselves to new heights! It motivates me to give it my best👍🏻🌺u! | | Janelle | 26:16 Rx | | | Brooke K | 27:10 Rx | | | Saori | 30:51 Rx | | | Scott B | 32:00 Rx2 | Just needed to run |
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WARM UP 3/31/16 (No Results Tracked) FOAM ROLL-Calves,Chest,Quads,Glutes GROUP WARM UP Row-2 mins Jump Rope-2 mins Monster Walks-50 ft Frankensteins-50 ft Buttkickers-50ft High Knees-50 ft Jog-1 min inside or Jog 400 m outside -------------------- COOLDOWN Smash and Rollout Calves again-2 mins Couch Stretch-2 mins R/L
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