WOD Blog
 | Mon, Sep 19 2016 |  |
 | Happy Birthday: Yaliska |
| WEIGHTLIFTING 9/12/16-6/25/18 | METCON 9/19/16 | WARM UP 9/26/16 | COMPETITORS TRAINING 9/19/16 | Other Results |
WEIGHTLIFTING 9/12/16-6/25/18 (Weight) Week 1 Stationary Lunge 16-16-12-12-10-10 Start light (30-40% of Back Squat Max) and build up gradually in weight
| 1st | 140 Rx | Saori Mon, Sep 19, 2016 | | 2nd | 125 Rx | Josee Mon, Sep 19, 2016 | | 3rd | 115 for 8 Rx | Lily Jon Mon, Sep 19, 2016 | | 1st | 275 Rx | Leka Mon, Sep 19, 2016 | | 2nd | 225 Rx | Brad Le Mon, Sep 19, 2016 Charles G Mon, Sep 19, 2016 | | 3rd | 195 Rx | Scott Chr Mon, Sep 19, 2016 |
| 1st | 200 Rx | Taeja Mon, Jun 25, 2018 | | 2nd | 140 Rx | Saori Mon, Sep 26, 2016 | | 3rd | 125 Rx | Lily Jon Mon, Sep 26, 2016 Josee Mon, Sep 19, 2016 | | 1st | 285 Rx | Leka Mon, Sep 26, 2016 | | 2nd | 235 Rx | Charles G Mon, Sep 26, 2016 | | 3rd | 225 Rx | Brad Le Mon, Sep 19, 2016 Todd N Mon, Sep 12, 2016 |
| Lily Jon | 115 for 8 Rx | hit 125 for 5 | | Charles G | 225 Rx | | | Josee | 125 Rx | | | JD Ca | 145 Rx | | | Ben H | 155 Rx | | | Cherise | 95 Rx | | | Sterling | 115 Rx | | | Katheryn | 85 Rx | did a set of 6 @ 90# | | Saori | 140 Rx | 140x8 | | Kristin | 85 Rx | | | Leka | 275 Rx | | | Scott Chr | 195 Rx | | | Charlie | 125 Rx | | | Megan A | 85 Rx | | | Keith C | Worked on back squats Rx | | | Alicia B | 105 Rx | | | Brad Le | 225 Rx | | | Scott B | 135 Rx | | | Mark B | DNF Rx | Injury | | Emily Be | 70 Rx | |
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METCON 9/19/16 (Reps, Rx+, Rx2, Rx3) EMOM for 8 rounds 5-HR Burpees 7-KB Swings 53#/35# 9-Air Squats then immediately after 8th round 4 min AMRAP Ground to Overhead 135#/95# GOAL: Get past EMOMs and perform 20 GTO Rx+: 135#/95# Sub Clusters only Rx: As written Rx2: 95#/65#, Russian swings 53#/35# Rx3: 3 HR Burpees 5 Russian swings 35#/20# 7 air squats. 75#/55# from hang.
| 1st | 19 Rx | Rachel T Mon, Sep 19, 2016 | | 2nd | 22 Rx2 | Alicia B Mon, Sep 19, 2016 Josee Mon, Sep 19, 2016 | | 3rd | 15 Rx2 | Kaddie Mon, Sep 19, 2016 | | 1st | 27 Rx+ | Seth B Mon, Sep 19, 2016 | | 2nd | 21 Rx+ | Robbie Mon, Sep 19, 2016 | | 3rd | 29 Rx | Charles G Mon, Sep 19, 2016 |
| Charles G | 29 Rx | | | Jonathan K | 17 Rx | | | Seth B | 27 Rx+ | | | Josee | 22 Rx2 | | | Spencer Ch | 27 Rx | | | JD Ca | 10 Rx | 95lbs GTO | | Cassidy | 20 Rx3 | 65 lbs GTO | | Ben H | 18 Rx | | | Kristin | 20 Rx3 | from the ground. | | Tom R | DNF Rx2 | hurt elbow | | Andrew R | 17 | 95# | | Justin S | 13 Rx | | | Cherise | 37 Rx3 | | | Sterling | 7 Rx2 | #75 for my back. | | Katheryn | 18 Rx3 | dnf, 35# kb, 55# gto | | Saori | 12 | 44#russian, 105# squat clean, should have done 53#russian | | Leka | 25- rx weight | Missed 3 rounds of EMOM. | | Kaddie | 15 Rx2 | | | Rachel T | 19 Rx | | | Scott Chr | 20 Rx | | | Mitchell D | 25 Rx | 70# russians since there were not enough 53's | | Anthony A | 25 Rx3 | | | Robbie | 21 Rx+ | | | Karen C | 20 Rx3 | RX 3 reps | | Charlie | 25 Rx2 | | | Megan A | 22 Rx3 | Started RX 2 dropped to RX3 reps and #26 | | Keith C | Did different WOD Rx3 | | | Nate D | 23 Rx | | | Hunter M | 12 Rx | 135# from ground | | Alicia B | 22 Rx2 | | | Brad Le | 26 Rx | | | Scott B | 8 Rx | | | Tyson K | 19 Rx | |
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WARM UP 9/26/16 (Check In) FOAM ROLL-Quads,Glutes,Calves,Traps,Lats 30-60 secs GROUP WARM UP Walking Lunges-100ft ---------------------------- 2-3 rds Push ups-5 reps Plate to Overhead-7 reps Air Squat-9 reps ---------------------------- Hip Rotations-30 secs R/L Praying pose w pull aparts-30 secs Samson Stretch-20 secs R/L ----------------------------- Barbell Complex-3-5 times Stationary Lunge-1 rep Front Squat-1 rep Handstand hold or Push up plank -30 secs HSPU or HRPU-5-10 reps COOLDOWN Couch Stretch-30 secs R/L Modified Hurdlers stretch for low back-30 secs R/L Wall Stretch-1-2 mins w Glute stretch
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COMPETITORS TRAINING 9/19/16 (Check In) Remember this will now be posted in the private facebook group. Please be respectful to the other members and do not lift on the platforms during Strength WOD. See you all Thursday at 6pm to throwdown! Tuesday-5-6:30pm Thursday-5-6:30pm Saturday-11-12:30
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