WOD Blog
 | Wed, Oct 12 2016 |  |
| WARM UP 10/19/16 | WEIGHTLIFTING 10/26/16 | METCON 10/12/16 |
WARM UP 10/19/16 (No Results Tracked) FOAM ROLL-Traps,Delts,Chest,Calves GROUP WARM UP 2 rds Bdywt lunges-10 reps Burpees-5 reps Jumping jacks or Seal jumps-10 reps ----------------------------- Band Pull Aparts-15 reps Band Front Raises-15 reps Band Press-15 reps Thumbs Up-20 reps ----------------------------- Stationary OH Lunge w Barbell-10 reps 3 position clean-3 reps Press Complex-2 reps of each Practice Split Jerk C&J-5-10 reps COOLDOWN Anchored T spine-2-3 mins Band Lat Stretch-2 min R/L Calf Smash-2 mins
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WEIGHTLIFTING 10/26/16 (Weight) Split Jerk 1-1-1-1-1-1-1-1-1 Spend the first 15-20 mins of class hitting a new PR! Beginners perform push jerk
| 1st | 160 Rx | Noelia Wed, Oct 12, 2016 | | 2nd | 130 Rx | Katriel-Maria Wed, Oct 12, 2016 | | 3rd | 125 Rx | Rachel T Wed, Oct 12, 2016 | | 1st | Just worked on deadlifts at 205 Rx | Keith C Wed, Oct 12, 2016 | | 2nd | 185 Rx | Carl Wed, Oct 12, 2016 | | 3rd | 160 Rx | Tyler M Wed, Oct 12, 2016 |
| 1st | 183 Rx | Noelia Wed, Oct 19, 2016 | | 2nd | 175 Rx | Emily M Wed, Oct 26, 2016 | | 3rd | 170 Rx | Tory Wed, Oct 26, 2016 | | 1st | 295 Rx | Jonathan K Wed, Oct 26, 2016 | | 2nd | 265 Rx | Eric P Wed, Oct 26, 2016 | | 3rd | 250 Rx | Cory W Wed, Oct 26, 2016 |
| Lily Jon | 90 Rx | | | Steve M | 145 Rx | | | Katriel-Maria | 130 Rx | | | Carl | 185 Rx | Stayed light and focused on footwork and overhead position | | Brenda L | 90 Rx | 6 reps | | Rachel T | 125 Rx | | | Tyler M | 160 Rx | | | Keith C | Just worked on deadlifts at 205 Rx | | | Ben H | 145 Rx | | | Charlie | 140 Rx | | | Ammon C | 135 max push press Rx | | | Bailey J | 105 Rx | | | Noelia | 160 Rx | | | Saori | 105 Rx | |
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METCON 10/12/16 (Time, Rx+, Rx2, Rx3) For time! 10-20-30 reps OH Stationary Lunge (95#/65#) Single Arm DB STO (55#/35#) Sit Ups GOAL: Finish under 9 mins CAP at 13 mins Rx+: 115#/80#, 70#/55# Sub KTE Rx: As written Rx2: Goblet Lunges, 35#/20# Rx3: Sub Bdwyt lunges 20#/10#
| 1st | 10:05 Rx | Bailey J Wed, Oct 12, 2016 | | 2nd | 11:18 Rx | Tory Wed, Oct 12, 2016 | | 3rd | 12:51 Rx | Alicia B Wed, Oct 12, 2016 | | 1st | 7:11 Rx | Charles G Wed, Oct 12, 2016 | | 2nd | 7:16 Rx | Jonathan K Wed, Oct 12, 2016 | | 3rd | 7:33 Rx | Brad Le Wed, Oct 12, 2016 |
| Lily Jon | 12:32 Rx2 | 65# half overhead 25# BD | | Charles G | 7:11 Rx | | | Steve M | 8:39 Rx | | | Jonathan K | 7:16 Rx | | | Tracie | 8:43 Rx2 | | | Maurine | 11:26 Rx3 | | | Katheryn | 7:10 Rx2 | | | Brenda L | DNF Rx2 | got to 30 situps, RX first half | | Luis Mu | 12:54 Rx | | | Rachel T | 13:00 Rx | | | Tyler M | 7:23 Rx2 | Should have done rx | | Cody B | 8:00 Rx2 | sub goblet @70lbs | | Alicia B | 12:51 Rx | sub 55# for OH lunges | | Leka | 10:39 Rx | | | Brad Le | 7:33 Rx | | | Ben H | 12:20 Rx | | | Keith C | 9:10 Rx2 | 35# goblet lunges, 30# DB press because I can only use one arm | | Charlie | 11:30 Rx2 | | | Bailey J | 10:05 Rx | | | Tory | 11:18 Rx | | | Robson | 9:09 Rx | | | Hunter M | 13:00 Rx | 3 Freaking Reps left | | Andy H | 11:28 Rx | | | Saori | 10:29 | 65#, 25# (shoulder) | | Mark B | 7:41 Rx3 | Probably should have gone for RX2 |
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