WOD Blog
 | Mon, Jun 27 2016 |  |
| METCON 6/27/16 | WEIGHTLIFTING 6/27/16 | COMPETITORS TRAINING 6/27/16 | WARM UP 6/27/16 | Other Results |
METCON 6/27/16
(Time, Rx+, Rx2, Rx3)
3 rounds for time of
30-Goblet Lunges
15-Hangpowerclean
10-KTE
REST 1 min
GOAL: Finish under 9 mins CAP off at 12 mins
Rx+: 165#/115#, 70#/53#
Rx: 135#/95#, 53#/35#
Rx2: 95#/65#, 35#/20# Sub KTC
Rx3: 75#/55#, Sub Air Squats, Sit Ups
| 1st | 8:43 Rx | Julia Goldst Mon, Jun 27, 2016 | | 2nd | 8:52 Rx2 | Katriel-Maria Mon, Jun 27, 2016 | | 3rd | 10:02 Rx2 | Tracie Mon, Jun 27, 2016 | | 1st | 8:50 Rx+ | Travis R Mon, Jun 27, 2016 | | 2nd | 9:01 Rx+ | Seth B Mon, Jun 27, 2016 | | 3rd | 10:36 Rx+ | Charles G Mon, Jun 27, 2016 |
| Steve T | 12:00 Rx2 | Sub Push Ups for Power Clean (shoulder hurt) | | Steve M | 10:55 Rx | | | Christopher T | 8:20 Rx | | | Carl | 12:00 DNF Rx | 140 reps | | Eric M | 9:12 Rx | | | Tracie | 10:02 Rx2 | bw LUNGES 65#Hc KNEE RAISES | | Travis R | 8:50 Rx+ | | | Cherise | 10:22 Rx2 | 20#; 65#; KTC | | Seth D | 11:48 Rx2 | | | Kristin | 10:55 Rx2 | | | Katriel-Maria | 8:52 Rx2 | fun workout! | | Seth B | 9:01 Rx+ | | | Charles G | 10:36 Rx+ | | | Aaron S | 11:08 Rx | | | Scott B | 12:00 Rx3 | First time back and feels great! | | Andy H | 11:09 Rx | | | Julia Goldst | 8:43 Rx | | | Keith C | 8:43 Rx2 | | | Belinda | 10:11 Rx2 | | | Robson | 9:24 Rx | | | Megan A | 12:00 Rx2 | 147 reps | | Anthony A | 12:00 Rx2 | 75# 95 rep |
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WEIGHTLIFTING 6/27/16
(Weight)
Week 3
Deadlift
5-1-5-1-5-1-5-1-5-1-5
5's-75% on up
1's-Stay at 90%*
*For those more experienced stay at 85%
| 1st | 185 Rx | Kristin Mon, Jun 27, 2016 | | 2nd | 180 Rx | Megan A Mon, Jun 27, 2016 | | 3rd | 170 Rx | Tracie Mon, Jun 27, 2016 | | 1st | 185/235 Rx | Keith C Mon, Jun 27, 2016 | | 2nd | 345 / 275 Rx | Carl Mon, Jun 27, 2016 | | 3rd | 295 Rx | Scott B Mon, Jun 27, 2016 |
| Steve M | 255 Rx | | | Kristin | 185 Rx | could have done more. lower back hurt. | | Carl | 345 / 275 Rx | | | Eric M | 275 Rx | | | Tracie | 170 Rx | | | Cherise | 270/245 Rx | | | Seth D | 255 Rx | 205 75% | | Aaron S | 285x5/315x1 Rx | | | Scott B | 295 Rx | 245 + 295 5's and 1's. Took it easy | | Keith C | 185/235 Rx | Got 3 max at 265 | | Anthony A | 200 Rx | 200 lb PR | | Megan A | 180 Rx | |
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COMPETITORS TRAINING 6/27/16
(Time)
NEW FOCUS! OPENS WOD 13.2, Max Consecutive Butterfly CTB, Overhead Squat
(Week 5 of 6) DELOAD
A. Snatch
5x1 reps
80-83-85-87-87 or 90% every 3 mins.
B. Split Jerk off blocks
5x1
80-83-85-87-90% every 3 mins.
C. Clean
5x1
80-83-85-87-87 or 90% every 3 mins.
D. Strengthcon: 5-3 min rounds
30-50-Double unders
15-Ring push ups
Snatch Balance-1 rep (from rack)
GOAL: 105% of max
E. Metcon: Rx
30-Goblet Lunges 53#/35#
15-Hangpowerclean (135#/95#)
10-KTE
GOAL Sub 9 CAP 12
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WARM UP 6/27/16
(Time)
FOAM ROLL-Chest,Quads,Glutes,Hamstrings
GROUP WARM UP
Walking Groiner-100 ft
Walking OH Lunges-100 ft
Inchworms w push ups-100ft
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2-3 rds
KTC-30 secs
Band GM-30 secs
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Deadlift-1 min holding at different positions
COOLDOWN
Banded Hamstring stretch-2 mins R/L
Pigeon stretch-2 mins R/L
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