WOD Blog
 | Fri, Jan 20 2017 |  |
| WEIGHTLIFTING 1/20/17 | METCON 1/20/17 | SHRED 1/20/17-3/30/17 | WARM UP 1/20/17 | Other Results |
WEIGHTLIFTING 1/20/17 (Weight) Week 5 Back Squat 4-4-4-4-2-2-2-2 4's-50%-60%-70%-80% 2's-85%-90%-95%-100% attempt
| 1st | 285 Rx | Taeja Fri, Jan 20, 2017 | | 2nd | 225 Rx | Emily M Fri, Jan 20, 2017 Josee Fri, Jan 20, 2017 | | 3rd | 200.4 Rx | Cherise Fri, Jan 20, 2017 | | 1st | 380 Rx | Todd N Fri, Jan 20, 2017 | | 2nd | 370 Rx | Brandon He Fri, Jan 20, 2017 | | 3rd | 365 Rx | Eric P Fri, Jan 20, 2017 Nick Fri, Jan 20, 2017 |
| Brandon He | 370 Rx | | | Eric K | 335 Rx | | | Nick | 365 Rx | | | Ben H | 245 Rx | | | Taeja | 285 Rx | 2 reps | | Wade | 285 Rx | | | Andrew R | 225 Rx | 235 single 30# PR | | Cory W | 325 Rx | | | Joshua B | 275 lbs Rx | | | Alison Ma | 105 Rx | 110 PR 1 rep | | Cherise | 200.4 Rx | | | Jeremy B | 205 Rx | 235 single PR | | Carolyn | 85 Rx | Strict press | | Bill | 225 Rx | 2 rep PR | | Lila | 155 Rx | | | Mark Mic | 300 Rx | 2RM | | Josee | 225 Rx | 2RM | | Eric P | 365 Rx | | | Christopher G | 275# Rx | 1 rep | | Saori | 195x2 Rx | 205x1 | | Stacey M | 105 Rx | | | Vince | 115 # max Rx | 5 rounds | | Katheryn | 155 Rx | | | Kaddie | 185 Rx | 2reps | | Emily M | 225 Rx | | | Todd N | 380 Rx | 6 reps | | Courtney E | 95 2reps Rx | | | Scott Chr | 305 Rx | 2RM | | Kevin E | 145 Rx | Need to work on soleus | | Mark Ch | 125 Rx | | | Ammon C | 105 Rx | |
|
METCON 1/20/17 (Time, Rx+, Rx2, Rx3) 5 rounds for time of MB Clean-12 reps (30#20#) Powersnatch-8 reps (95#/65#) Overhead Lunge-6 reps (95#/65#) GOAL: Finish under 12 mins CAP off at 14 mins Rx+: Sub Double DB Squat Clean 35#/20# pair, 115#/75# Rx: As written Rx2: 20#/14#, 75#/55# From hang Rx3: Sub Air Squats-20 reps, KB Swing 10 reps 35#/26#, Stationary Goblet lunge 35#/26#
| 1st | 11:33 Rx | Taeja Fri, Jan 20, 2017 | | 2nd | 12:37 Rx | Emily M Fri, Jan 20, 2017 | | 3rd | 13:55 Rx | Saori Fri, Jan 20, 2017 | | 1st | 11:31 Rx+ | Seth B Fri, Jan 20, 2017 | | 2nd | 12:06 Rx+ | Brandon He Fri, Jan 20, 2017 | | 3rd | 9:22 Rx | Todd N Fri, Jan 20, 2017 |
| Brandon He | 12:06 Rx+ | | | Eric K | 12:35 Rx2 | | | Nick | 14:00 Rx2 | DNF | | Ben H | 9:44 Rx | | | Taeja | 11:33 Rx | | | Wade | 14:00 Rx | DNF 83 reps | | Andrew R | 11:40 Rx3 | | | Joshua B | 12:37 Rx | | | Alison Ma | 14:00 Rx3 | Blend Rx2/Rx3 | | Cherise | 14:00 DNF Rx | 103 reps | | Jeremy B | DNF 14:00 Rx3 | 30# MB Clean, 75# P Snatch, 30# OH MB Lunges | | Carolyn | 10:10 | 35# hang clean, hang snatch, sit-ups | | Bill | 14 DNF Rx2 | 114 reps - lunge with barbell on back | | Lila | 12:42 Rx2 | | | Mark Mic | 14:00 DNF Rx | 3.5 ROUNDS | | Josee | 12:25 Rx2 | | | Tracie | 11:05 | 10# mb CLEANS 35# hp SNATCH bw LUNGES | | Seth B | 11:31 Rx+ | | | Eric P | 14:00 Rx | DNF cough of death 3+6 | | Christopher G | 14:00 Rx | 4th round 3 lunges left | | Saori | 13:55 Rx | | | Emily M | 12:37 Rx | | | Janalyn | 14:00 DNF Rx2 | 55# powersnatch & lunge. 4 rounds + 4 MB cleans. | | Stacey M | DNF Rx3 | 3 rounds | | Todd N | 9:22 Rx | | | Vince | 11:20 Rx3 | mb clean 30#, kb swing 35#, lunges w/ 35# kb | | Covi | 14:19 Rx | | | Katheryn | 10:11 Rx3 | | | Courtney E | 1400 DNF Rx2 | 4 rounds +4 MB clean | | Scott Chr | 12:40 Rx | | | Kevin E | 14:00 DNF Rx2 | 55lb snatches. 4th round + 4MB clean | | Mark Ch | 14:00 Rx2 | DNF |
|
SHRED 1/20/17-3/30/17 (Time) Coach Bob-Pizza Delivery man warm up after rowing 500 m WORKOUT: Redo from Jan 5 rounds for time Burpee 2 for 1's-10 reps Rope Slams-20 reps DB Thruster-30 reps 10-20# DB's Sit Ups-40 reps Row-500 m CAP off at 35 mins COOLDOWN/ROM WOD Seated Forward Fold-3 mins Double Straddle-3 mins Standing Fold w finger interlaced-1-3 mins Banded Hip Stretch-1-3 mins per leg
| Christopher G | 32:00 Rx | 4th round/ 8 thrusters |
|
WARM UP 1/20/17 (Check In) FOAM ROLL-Quads,Glutes,Hamstrings,Calves, GROUP WARM UP 2-3 rds OH Lunge-100 ft PVC Passthroughs-10 Medball progression-7 reps of each ---------------------------- Hip Rotations-30 secs R/L Praying Pose to hammy-1 min Sotts Press-30 secs ---------------------------- 3 position snatch-3 reps OHS-5-7 reps COOLDOWN Couch Stretch-1 min R/L Wall Stretch-2 mins Smash traps and delts-2 mins
|