WOD Blog
 | Thu, Jan 26 2017 |  |
 | Happy Birthday: Sarah K & Nicole |
| METCON 1/26/17 | SKILL WORK 5/5/16-1/26/17-6/14/17 | WARM UP 4/28/17 | SHRED 1/26/17 | STRENGTH WOD 1/26/17 | Other Results |
METCON 1/26/17
(Reps, Rx+, Rx2, Rx3)
3 rounds for MAX reps of
Box Jumps-1 min (24''/20'')
Rower-1 min
Dave Sit Ups-1 min
STO-1 min (75#/55#)
Assault Bike-1 min
REST 1 min
GOAL: 275 reps+
NO STEP UPS Rx+/Rx
Rx+: 95#/65#, Sub GHD Sit Ups, 30''/24''
Rx: As written
Rx2: 55#/35#, Sub sit ups, 20'' STEP UPS ALLOWED
Rx3: See coach for further mods
| 1st | 262 Rx | Josee Thu, Jan 26, 2017 | | 2nd | 226 Rx | Amalia Thu, Jan 26, 2017 | | 3rd | 218 Rx | Emily M Thu, Jan 26, 2017 | | 1st | 242 Rx+ | Eric F Thu, Jan 26, 2017 | | 2nd | 358 Rx | Seth B Thu, Jan 26, 2017 | | 3rd | 320 Rx | Nate D Thu, Jan 26, 2017 |
| Taeja | 217 Rx | | | Steve T | 200 Rx | | | Eric F | 242 Rx+ | | | Cherise | 171 Rx | | | Andrew R | 252 Rx | | | Tracie | 203 | step ups everything else RX | | Amalia | 226 Rx | | | Sterling | 187 | I did KNC instead of Sit-ups. Bad Back. | | Seth B | 358 Rx | | | Katheryn | 178 Rx2 | | | Vince | 277 Rx3 | STO db 20#, 24 in step ups | | Alison Ma | 215 Rx2 | | | Lila | 207 Rx | | | Heather R | 232 Rx2 | | | Emily M | 218 Rx | | | Josee | 262 Rx | | | Mark Mic | 232 Rx | | | Leland | 240 Rx | | | Leka | 253 Rx | | | Nate D | 320 Rx | | | Tyson K | 264 Rx | | | Keith C | 248 Rx2 | Had to go 55# for STO because of shoulder issue | | Janalyn | 216 Rx | | | Christopher G | 270 Rx | | | Charlie | 215 Rx2 | I could have done more but Dave's loud bad music was giving me a headache | | Joshua B | 300 Rx | | | Jacob W | 277 Rx | | | Kevin E | 180 Rx | 55lbs. | | Courtney E | 152 Rx | 45# STO | | Mark Ch | 122 Rx2 | | | Covi | 286 Rx2 | 55# STO | | Ammon C | custom workout Rx3 | |
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SKILL WORK 5/5/16-1/26/17-6/14/17
(Weight)
Spend first 12-15 mins working on
Turkish Get Ups
Work up to a heavy 2RM on BOTH Sides using
DB's,KB's or Barbell.
Be sure to have plenty of space between members
| 1st | 35 Rx | Lila Thu, Jan 26, 2017 | | 2nd | 26# Rx | Carolyn Thu, May 5, 2016 | | 3rd | 20 Rx | Cherise Thu, Jan 26, 2017
Amalia Thu, May 5, 2016 | | 1st | 65 Rx | Scott B Thu, May 5, 2016
Steve M Thu, May 5, 2016 | | 2nd | 55 BB Rx | Seth m Thu, May 5, 2016 | | 3rd | 35 Rx | Keith C Thu, May 5, 2016 |
| Cherise | 20 Rx | | | Lila | 35 Rx | | | Mark Ch | 26 Rx | |
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WARM UP 4/28/17
(Check In)
FOAM ROLL-Calves,Delts,Chest,Traps
GROUP WARM UP
Jump Rope-2 mins
----------------------
3 rounds
KB Swing-20 secs
Side Plank off hand not elbow-20 secs R/L
Air squats-20 secs
-------------------------
Band Pull Aparts-15 reps
Band Front Raises-15 reps
Band Presses-15 reps
Hip rotations-15 R/L
Upward/Downward Dog-30 secs
Barbell
Press complex-5 reps
1-2 rd if barbell complex in metcon
COOLDOWN
Banded OH Stretch-2 mins
Delt Smash and stretch- be sure to hit side and front-15 reps
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SHRED 1/26/17
(Reps, Rx+, Rx2, Rx3)
Warm up with Coach BOB
WORKOUT:AMRAP in 10 mins
Air Squats-20 reps
Mtn Climbers-20 reps
AMRAP in 10 min
Wallballs-15 reps
Tuck Ups using sliders-15 reps
AMRAP in 10 mins
Sumo stance DB/KB deadlift-10 reps (53#/35#)
Tuck Jumps-10 reps
COOLDOWN
Single Straddle-4 mins
Hamstrings seated forward fold-4 mins
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STRENGTH WOD 1/26/17
(Time)
A. Light Clean Complex-E2MO2M 6-8 rounds @50% up to 75% only
1-Clean Deadlift-3 reps
1-Hang Powerclean-3 reps
B. Snatch Pulls
5-5-5-5-5-5
85% on up use straps shrug at top
C. Wide Grip Bench Press or Shoulder Press slightly wider or Wide Grip Floor Press(pick one and stick with it for next 4 weeks)
5-5-5-5-5-M*
60% on up For each rep control eccentric for 3 secs
*Max rep set regular tempo @60% of what you estimate your max to be
| Eric P | Cleans - 205, Snatch Pull - 205, BP - 20 @ 145 Rx | | | Eric K | 160# clean 150# snatch pull 110# shoulder press Rx | |
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