WOD Blog
 | Mon, Jan 2 2017 |  |
 | Happy Birthday: Ann |
 | Welcome: Vince |
| METCON 1/2/17 | WEIGHTLIFTING 1/2/17 | SHRED 1/2/17 | WARM UP 1/2/17 |
METCON 1/2/17
(Reps, Rx+, Rx2, Rx3)
4 rounds for Max reps of
KB Swing-1 min (53#/35#)
Burpee to plate-1 min (Stack 2-45# plates)
Wallball-1 min (20#/10'-14#/9')
REST 1 min
GOAL: 185 reps+
Rx+: 70#/53#, (30#/10'-20#/10')
Rx: As written
Rx2: Sub 35#/26#, (14#/10'-10#/9')
Rx3: Sub DB Russian Swing 35#/20#, Sub Pushball(14#/10'-10#/9')
| 1st | 218 Rx | Saori Mon, Jan 2, 2017 | | 2nd | 217 Rx | Rachel T Mon, Jan 2, 2017 | | 3rd | 191 Rx | Bailey J Mon, Jan 2, 2017 | | 1st | 238 Rx+ | Jake Jo Mon, Jan 2, 2017 | | 2nd | 266 Rx | Seth B Mon, Jan 2, 2017 | | 3rd | 258 Rx | Charles G Mon, Jan 2, 2017 |
| Carl | 188 Rx | | | Katriel-Maria | 263 | preg mod wod | | Alison Ma | 238 Rx2 | | | Taeja | 181 Rx | | | Justin S | 183 Rx | | | Kristin | 166 Rx3 | | | Brad Le | 249 Rx | | | Charles G | 258 Rx | | | John Lu | 220 Rx | | | Brenda L | 132 Rx | | | Spencer Ch | 255 Rx | | | Sterling | 143 Rx | | | Leka | 173 Rx | | | Scott B | 118 Rx | 36, 36, 16, 30 | | Nate D | 232 Rx | | | Kristen Od | 187 Rx | | | Saori | 218 Rx | | | Wesly | 220 Rx | | | Lila | 180 Rx | | | Ben H | 223 Rx | | | Eric P | 181 Rx | | | Diane | 163 Rx2 | | | Julia Goldst | 180 Rx | I did rx+ but couldn't get the wall ball to the 10 foot every time. | | Seth B | 266 Rx | | | Tracie | 193 Rx2 | | | Wade | 186 Rx | | | Megan A | 157 Rx2 | | | Anthony A | 140 Rx2 | | | Rachel T | 217 Rx | | | Charlie | 194 Rx2 | | | Bailey J | 191 Rx | | | Robbie | 247 Rx | | | Emily M | 180 Rx | | | Jacob W | 228 Rx2 | | | Scott Chr | 246 Rx | | | Janalyn | 190 Rx2 | | | Jake Jo | 238 Rx+ | |
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WEIGHTLIFTING 1/2/17
(Weight)
Week 4 of 6
Push Press
2-2-2-2-2-2-2-2
Begin at 80% of 1 rep Maximum and increase each set, small jumps 5-10#, Reset each rep on shoulders
*Next week we deload with easy 4's then Max on week 6
| 1st | 145 Rx | Emily M Mon, Jan 2, 2017 | | 2nd | 135 Rx | Katriel-Maria Mon, Jan 2, 2017 | | 3rd | 120 Rx | Rachel T Mon, Jan 2, 2017 | | 1st | 295 Rx | Leka Mon, Jan 2, 2017 | | 2nd | 245 Rx | John Lu Mon, Jan 2, 2017 | | 3rd | 231 Rx | Charles G Mon, Jan 2, 2017 |
| Carl | 190 Rx | | | Spencer Ch | 205 Rx | | | Katriel-Maria | 135 Rx | | | Kristin | 85 Rx | | | Charles G | 231 Rx | | | John Lu | 245 Rx | | | Brenda L | 105 Rx | | | Sterling | 155 Rx | | | Leka | 295 Rx | | | Scott B | 165 Rx | | | Kristen Od | 90 Rx | | | Saori | 16sec/emom Rx | Ring hold | | Bill | 140 Rx | | | Eric P | 220 Rx | | | Diane | 65 Rx | | | Seth B | 230 Rx | | | Megan A | 105 Rx | did 110 for 3 tries but couldnt get 2 together | | Charlie | 170 Rx | | | Rachel T | 120 Rx | Old PR for 2 | | Bailey J | 110 Rx | | | Emily M | 145 Rx | | | Jacob W | 175 Rx | | | Scott Chr | 215 Rx | 225x1 |
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SHRED 1/2/17
(Time, Rx+, Rx2, Rx3)
Bring A Friend for FREE Partner Week starts next Monday Jan 9th! Starting January 9th we are offering a week free at 5:30AM Shred so bring your best friend!)
As warm up
3 rounds
Jump Rope-30 secs
Sit Ups-30 secs
Toe Touches-30 secs
Plank-30 secs
5 rounds for time of
Row-20/15 calories
Plate Push-20 m (70#/50# suggested)
RDL-20 reps (75#/55# or lighter)
Wallball-20 reps (14#/10#-9-8' suggested)
Plate Push-20 m back to Rower and repeat
CAP at 35 mins
COOLDOWN ROMWOD
Pick 2-3 stretches ex. 3-4 mins of each
Downward dog-or Seated Forward Fold
Half Saddle or Couch Stretch
Twisted Cross or Band Lateral Opener
| Vince | 26.32 Rx3 | Also attended the 8:30 class |
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WARM UP 1/2/17
(Check In)
FOAM ROLL-Quads,Traps,Delts,Hamstrings-30-60 secs per muscle and side
GROUP WARM UP
2 rds
KB Swing-30 secs
Hands overhead thumbs interlaced Air Squat-30 secs
Burpee 2 for 1's-30 secs
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Samson Stretch-30 secs R/L
Walking Plank-30 secs
Hip Bridge-30 secs
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Barbell GM/Squat-8 reps
Push Press-8-10 reps
COOLDOWN
Band OH Stretch-2 mins R/L
Band Hip Stretch-2 mins R/L
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