WOD Blog
 | Fri, Nov 11 2016 |  |
| WEIGHTLIFTING 4/14/19 | ARMISTICE-11/11/16 | WARM UP 11/11/16 | SHRED 2/16/17-10/5/17 |
WEIGHTLIFTING 4/14/19
(Weight)
25 Minutes
Week 2 of 5
Bench Press or Floor Press
8-8-8-8-MR
Start with a close grip each set widen by 1'' , Max rep set of double pause regular grip bench w 60-65% of MAX.
SCORE: Heaviest 8 and put MR set in notes
Planned: Tue,May14,2019 Wed,Apr11,2018 Fri,Jul28,2017 Mon,Feb27,2017 Fri,Nov11,2016| 1st | 115 Rx | Cherise Fri, Nov 11, 2016 | | 2nd | 95 Rx | Katelyn M Fri, Nov 11, 2016 | | 1st | 225 Rx | Charles G Fri, Nov 11, 2016 | | 2nd | 165 Rx | Wade Fri, Nov 11, 2016 | | 3rd | 160 Rx | Charlie Fri, Nov 11, 2016 |
| 1st | 160 Rx | Julia Goldst Tue, May 14, 2019 | | 2nd | 115 Rx | Cherise Wed, Apr 11, 2018
Josee Fri, Jul 28, 2017 | | 3rd | 110 Rx | Rachel T Tue, May 14, 2019 | | 1st | 300 Rx | Seth B Tue, May 14, 2019 | | 2nd | 250 Rx | Todd N Tue, May 14, 2019
Charles G Tue, May 14, 2019 | | 3rd | 235 Rx | Scott Chr Wed, Apr 11, 2018 |
| Sterling | 155 Rx | | | Dale W | 145 Rx | | | Katelyn M | 95 Rx | Max rep at 60 and 12 reps | | Cherise | 115 Rx | | | Andrew R | 115 Rx | Max rep @95 & 7 reps | | Charles G | 225 Rx | | | Charlie | 160 Rx | | | Keith C | 65 Rx | Stayed light due to shoulder | | Wade | 165 Rx | x8 reps, x6 175 | | Luis Mu | 155 Rx | |
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ARMISTICE-11/11/16
(Reps, Rx+, Rx2, Rx3)
The WOD - Armistice
11 minute AMRAP
11- Powercleans (135#/95#)
11- Bar Facing burpee
19- Deadlifts (135#/95#)
18- Pull-Ups
GOAL: 120 reps+
Rx+: Sub Powersnatch 165#/115#, CTB Pull Ups
Rx: 135#/95#
Rx2: Sub Jump Pull Ups or Ring rows 95#/65#
Rx3: Hang Powercleans 75#/55# Sub Air Squats instead of Deadlifts and Jump Pull Up or Band Assisted
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.
| 1st | 123 Rx | Saori Fri, Nov 11, 2016 | | 2nd | 181 Rx2 | Kaddie Fri, Nov 11, 2016 | | 3rd | 163 Rx2 | Kristen Od Fri, Nov 11, 2016 | | 1st | 185 Rx | Charles G Fri, Nov 11, 2016 | | 2nd | 169 Rx | John Lu Fri, Nov 11, 2016 | | 3rd | 166 Rx | Nate D Fri, Nov 11, 2016 |
| CeLin | 120 Rx2 | goal hit | | Ben H | 157 Rx | | | Bill | 126 Rx2 | | | Sterling | 68 Rx2 | Regular pull-ups. | | Tracie | 140 Rx2 | | | Tom R | 127 Rx2 | | | Cory W | 89 Rx | | | Andrew R | 132 Rx2 | #95 | | Dale W | 98 Rx | | | Katelyn M | 103 Rx2 | | | Cherise | 118 Rx2 | Rx weights; ring rows | | Leka | 102 Rx | | | Wesly | 144 Rx | | | Kaddie | 181 Rx2 | ring rows | | Nate D | 166 Rx | | | Charlie | 124 Rx2 | | | Keith C | 177 Rx2 | | | Saori | 123 Rx | | | John Lu | 169 Rx | | | Hunter M | 129 Rx | | | Luis Mu | 110 Rx2 | | | Kristen Od | 163 Rx2 | | | Charles G | 185 Rx | | | Scott B | 118 Rx | |
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WARM UP 11/11/16
(Check In)
FOAM ROLL-Lats,Hamstrings,Quads,Forearms,Chest
GROUP WARM UP
Row or Bike-2 mins
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3 rds
Push Ups-5 reps
Air Squats-7 reps
Band GM-9 reps
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Hanging Hollow Rocks-20 secs
Ring Rows or Pull Ups-10 reps
Ring Dips or Shoulder Press-10 reps
3 position clean
COOLDOWN
Banded Bully and Lateral Stretch-2 mins
Hamstring Stretch-2 mins
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SHRED 2/16/17-10/5/17
(Reps, Rx+, Rx2, Rx3)
WORKOUT: circuit/chipper long
5 rounds
Assault Bike-1 min
Box Overs or Step Overs-1 min 20’’ or less
Rower-1 min
Flutterkicks/Toe Touches-30 secs/30 secs
Ski Erg-1 min
REST 1 min
Coach will scale up for more experienced
COOLDOWN/ROMWOD
Downward Dog
Pigeon Stretch
Lat Stretch
| Lily Jon | 303 Rx | TTB box jumps Double Unders | | Jared A | 459 Rx | | | Charles G | 820 Rx | |
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