WOD Blog
 | Fri, Apr 22 2016 |  |
 | Happy Birthday: Becky C |
| WARM UP 6/16/17 | WEIGHTLIFTING 6/16/17-6/23/17-6/30/17 | METCON 1 RUN CLEAN, RUN CLEAN etc. 4/22/16 | METCON 2 4/22/16 | COMPETITORS TRAINING 4/22/16 |
WARM UP 6/16/17
(Time)
FOAM ROLL-Chest,Delts,Triceps,Lats, use lacrosse ball
GROUP WARM UP
Junkyard dog!!!!!!
OR if you are a lame-o
Walking OH Lunges-100ft
Burpee Jumping Jacks-1 min
Plank-1 min
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2-3 rounds
Barbell Complex
Deadlift-5 reps
Barbell Row-5 reps
Hang clean or Hang clean high pull-5 reps
Front Squat-5 reps
STO-5 reps
3 Position Snatch-3 reps of each
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COOLDOWN
Use upright Lat stretch and Chest-2 mins R/L (5 sec contract 15 sec Relax 3 sets)
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WEIGHTLIFTING 6/16/17-6/23/17-6/30/17
(Weight)
Clean & Jerk (Week 1&2) 20 mins
2-2-2-2-2-2-2
For experienced members begin now at 80% of best C&J reset each rep.
For beginners this will be mostly practicing split jerk, or combining the clean w jerk
Planned: Fri,Jun30,2017 Fri,Jun23,2017 Fri,Jun16,2017 Fri,Apr22,2016 Fri,Apr15,2016 Fri,Apr8,2016| 1st | 165 Rx | Belinda Fri, Apr 22, 2016 | | 2nd | 145 Rx | Corin Fri, Apr 22, 2016
Cherise Fri, Apr 22, 2016 | | 3rd | 85 Rx | Carolyn Fri, Apr 22, 2016 | | 1st | 255 Rx | Charles G Fri, Apr 22, 2016 | | 2nd | 215 Rx | Braeden Fri, Apr 22, 2016 | | 3rd | 195 Rx | Heikoti Fri, Apr 22, 2016 |
| 1st | 177 Rx | Julia Goldst Fri, Jun 16, 2017 | | 2nd | 165 Rx | Belinda Fri, Apr 22, 2016 | | 3rd | 145 Rx | Corin Fri, Apr 22, 2016
Cherise Fri, Apr 22, 2016 | | 1st | 255 Rx | Charles G Fri, Apr 22, 2016 | | 2nd | 249 Rx | Brandon He Fri, Jun 23, 2017 | | 3rd | 245 Rx | Deven D Fri, Jun 16, 2017 |
| Scott B | 175 Rx | 185 X 1 rep | | Carl | 185 Rx | working on overhead position | | Cherise | 145 Rx | 2nd one wasn't pretty | | Heikoti | 195 Rx | I got 205 lbs. but I could only do it 1 time not 2 in a row :( | | Carolyn | 85 Rx | Working big on staying upright! | | Corin | 145 Rx | | | Belinda | 165 Rx | | | Charlie | 185 Rx | New Clean PR | | Charles G | 255 Rx | | | Braeden | 215 Rx | |
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METCON 1 RUN CLEAN, RUN CLEAN etc. 4/22/16
(Reps, Rx+, Rx2, Rx3)
Clean/Run Ladder
1 min to Run 150 m
Clean-1 min AMRAP (115#/75#)
1 min to Run 150 m
Clean 1 min AMRAP (135#/95#)
1 min to Run 150 m
Clean- 1 min AMRAP (165#/115#)
1 min to Run 150 m
Clean-1 min AMRAP (185#/125#)
1 min to Run 150 m
Clean-1 min AMRAP (205#/135#)
GOAL: Finish all the runs and perform over 50 reps
Rx+: 245/165-225/135-205/115-185/95-155/85 (Run 200m)
Rx: As written
Rx2: Beginning barbell at 95#/65# and continue up from there
Rx3: Do Rx2 weight and Deadlift instead
| 1st | 45 Rx | Corin Fri, Apr 22, 2016 | | 2nd | 44 Rx | Belinda Fri, Apr 22, 2016 | | 3rd | 42 Rx2 | Sharlene Fri, Apr 22, 2016 | | 1st | 63 Rx | Seth B Fri, Apr 22, 2016 | | 2nd | 37 Rx | Braeden Fri, Apr 22, 2016 | | 3rd | 46 Rx2 | Aaron S Fri, Apr 22, 2016 |
| Keltzie | 7:31 | Georgia | | Georgia | 7:31 | Keltzie Partner | | Scott B | 7:13 | w/ Jade | | Rachel T | 6:45 | | | Jade | 7:13 | w/Scott | | Cherise | ??? Rx | Don't remember time, but this was fun! | | Carl | 7:30 | | | Aaron S | 46 Rx2 | | | Sharlene | 42 Rx2 | | | Karim | :) | lost count | | Corin | 45 Rx | | | Seth B | 63 Rx | | | Belinda | 44 Rx | | | Charlie | 42 Rx2 | | | Braeden | 37 Rx | I'm guessing? |
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METCON 2 4/22/16
(Rounds, Rx+, Rx2, Rx3)
8 min AMRAP
Wallballs-15 reps
Athletic Burpees-15 reps
GOAL: 5 rounds
Rx+: Sub Regular Burpees, 30#/10'-20#/9'
Rx: 20#/10'-14#/9'
Rx2: 14#/9'-10#/8'
Rx3: Sub Pushballs 14#/9'-10#/8'
| 1st | 4 Rx | Belinda Fri, Apr 22, 2016 | | 2nd | 3 Rx | Rachel T Fri, Apr 22, 2016 | | 3rd | 2 Rx | Cherise Fri, Apr 22, 2016 | | 1st | 5 Rx | Robson Fri, Apr 22, 2016
Carl Fri, Apr 22, 2016 |
| Georgia | 4 rounds 5 Min timer Rx2 | 10 lb Wallball | | Keltzie | 4 rounds 5 min timer Rx2 | 10 lb wallball | | Rachel T | 3 Rx | 5!!!!!! | | Carl | 5 Rx | by myself odds wallballs evens burpees; could've kept going but time was up | | Cherise | 2 Rx | 80 reps; solo | | Robson | 5 Rx | | | Belinda | 4 Rx | 4 Rounds 25 |
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COMPETITORS TRAINING 4/22/16
(Time)
A. Push Jerk(This can be taken from back or boxes to protect front rack)
8-4-8-4-8-4-8-4
Build up on both 8's begin at 75% 4's begin at 85%
B. Muscle Up Complex Every 2 mins for 6 rounds
3-5 CTB PU
1-2 BMU
then immediately
1-2 Ring Muscle UPs
3-5 Ring Dips
C. Strengthcon-6 min AMRAP
Row-1000 m
AMRAP of Hang Powerclean-225#/155#
GOAL: 15 reps
D. For time
Deadlift-21-15-9
21's-205#/115#-245#/165#-275#/205#)
HSPU-30-20-10
CTB Pull Up-40-30-20
REST 1 min after each round.
GOAL: Finish under 15 mins
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