WOD Blog
 | Fri, Jan 13 2017 |  |
 | Happy Birthday: Melinda |
| METCON 1/13/17 | HOME VERSION 1/13/17 | WEIGHTLIFTING 1/13/17 | SHRED 1/13/17-3/23/17 | WARM UP 1/13/17 |
METCON 1/13/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 7 mins of
20-Lateral Burpees
10-Thrusters (95#/65#)
GOAL: 105 reps+
Rx+: Sub Bar Facing Burpee, 95#/65#
Rx: As written
Rx2: 75#/55#
Rx3: Sub Wallball 20#/14#-10'/9'
| 1st | 72 Rx | Taeja Fri, Jan 13, 2017 | | 2nd | 65 Rx | Belinda Fri, Jan 13, 2017 | | 3rd | 46 Rx | Cherise Fri, Jan 13, 2017 | | 1st | 86 Rx+ | Ben H Fri, Jan 13, 2017 | | 2nd | 83 Rx | Parker Fri, Jan 13, 2017 | | 3rd | 81 Rx | Trent Fri, Jan 13, 2017 |
| Kevin E | 48 Rx2 | 55lbs | | JD Ca | 73 Rx | do better | | Trent | 81 Rx | | | Ben H | 86 Rx+ | | | Taeja | 72 Rx | | | Justin S | 98 | Dumbbell Thruster | | Andrew R | 63 Rx | | | Parker | 83 Rx | | | Alison Ma | 48 Rx3 | 35 # thruster | | Cherise | 46 Rx | | | Sterling | 46 Rx | | | Belinda | 65 Rx | | | Katheryn | 55 Rx2 | | | Bill | 55 Rx | | | Courtney E | 55 Rx2 | 35# |
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HOME VERSION 1/13/17
(Reps, Rx+, Rx2, Rx3)
AMRAP in 7 mins of
20-Burpee
10-Squat Jumps
GOAL: 105 reps+
Rx+: If you have DBs use them
Rx: As written
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WEIGHTLIFTING 1/13/17
(Weight)
Week 4 of 5 DELOAD w Lunges
A. Back Squat
4-4-4-4-4-4-4
E2MO2M
4's-65-70% Focus on speed out of bottom
B. Stationary Lunges Start w 40% of BS Max
4x12-10-10-8
| 1st | 275 for 3 reps Rx | Taeja Fri, Jan 13, 2017 | | 2nd | 155 Rx | Katheryn Fri, Jan 13, 2017
Cherise Fri, Jan 13, 2017 | | 3rd | 140 Rx | Belinda Fri, Jan 13, 2017 | | 1st | 235 Rx | Justin S Fri, Jan 13, 2017 | | 2nd | 175 Rx | Sterling Fri, Jan 13, 2017 | | 3rd | 165 Rx | Andrew R Fri, Jan 13, 2017 |
| Taeja | 275 for 3 reps Rx | 6 hours of sleep in last 48 hours! | | Justin S | 235 Rx | | | Andrew R | 165 Rx | | | Alison Ma | 65 Rx | | | Cherise | 155 Rx | | | Sterling | 175 Rx | That was a little hard on my back. I probably should have stopped 10 lbs earlier. | | Belinda | 140 Rx | 4x | | Katheryn | 155 Rx | |
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SHRED 1/13/17-3/23/17
(Time)
Warm up w Coach Bob
Workout: Redo-redemption
With a 40 min CAP
Row-3000 m
Plate Push-200 m 70#/50#
Dumbbell Deadlift or Wallballs-100 reps
Seal Walk-200 m
Bike-3 miles
GOAL: See if you can finish!!!
COOLDOWN:
Full body stretches
| 1st | 38:03 Rx | Sarah G Thu, Mar 23, 2017 | | 2nd | 39:30 Rx | McKenzie J Thu, Mar 23, 2017 | | 1st | 36:28 Rx | Vince Fri, Jan 13, 2017 | | 2nd | 37:24 Rx | Spencer Ch Thu, Mar 23, 2017 | | 3rd | 40:00 DNF Rx | Keith C Fri, Jan 13, 2017 |
| Keith C | 40:00 DNF Rx | 40M seal walk 1.5mile bike | | Vince | 36:28 Rx | plate push and seal crawl reduced to 100 meters for entire class |
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WARM UP 1/13/17
(Check In)
FOAM ROLL-Quads,Glutes,Hamstrings,Calves,
GROUP WARM UP
2-3 rds
Side to Side Hops-20 secs
PVC OHS or Wall squats-20 secs
Foursquare Hops-20 secs
PVC Passthroughs-20 secs
Jumping Jacks-20 secs
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Hip Rotations-30 secs R/L
Praying Pose to hammy-1 min
Sotts Press-30 secs
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Front Squat/Thruster/Lunge/Lunge-4 times
COOLDOWN
Couch Stretch-1 min R/L
Wall Stretch-2 mins
Smash traps and delts-2 mins
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