WOD Blog
 | Thu, Feb 2 2017 |  |
| METCON 2/2/17 | SKILL WORK 2/2/17 | STRENGTH WOD 2/2/17 | WARM UP 2/2/17 | SHRED 2/2/17 | Other Results |
METCON 2/2/17
(Rounds, Rx+, Rx2, Rx3)
AMRAP in 17 mins of
'JUMP IT UP CROSSFIT'
5-Powercleans (145#/100#)
10-Lateral Burpees
15-Box Overs (24''/20'')
GOAL: 8 rounds
STEP UPS OVERS WITH TWO ON BOX ALLOWED
Rx+: Sub 11.5 and Beat a games athlete named Rebecca Voigt
Rx: As written
Rx2: 115#/75#, 20'' for all
Rx3: 95#/65# from hang 15''(3 Plates stacked)
| 1st | 6RDS + 3 Rx | Taeja Thu, Feb 2, 2017 | | 2nd | 5 +4 Rx | Lila Thu, Feb 2, 2017 | | 3rd | 5+1 Rx | Belinda Thu, Feb 2, 2017 | | 1st | 9+5 Rx | Seth B Thu, Feb 2, 2017 | | 2nd | 8+5 Rx | Ben H Thu, Feb 2, 2017 | | 3rd | 8+1 Rx | Eric P Thu, Feb 2, 2017
Steve M Thu, Feb 2, 2017 |
| Steve M | 8+1 Rx | + 1 clean in 9th rd | | Tracie | 5RDs +14 Rx2 | 75# step overs | | Taeja | 6RDS + 3 Rx | | | Sterling | 5 | 3 more PC. #115 PC, 24' Step overs. | | Ben H | 8+5 Rx | | | Bill | 5 +5 Rx2 | | | Sarah G | 6RDS +25 Rx2 | | | Cherise | 4+16 Rx | | | Seth B | 9+5 Rx | | | Kevin E | 5 +3 Rx | 95# | | Courtney E | 4+20 Rx2 | Rx2 except PC #65 | | Mark Mic | 6+5 Rx | | | Kristen Od | 7+3 Rx2 | | | Lila | 5 +4 Rx | | | Scott B | 5+10 Rx2 | 24' box jumps | | Andrew R | 6+5 Rx | | | Anna H | 6 Rx3 | +15 reps | | Keith C | 6+10 Rx2 | | | Belinda | 5+1 Rx | | | Christopher G | 2 BO left to finish 7 Rx | | | Robson | 8 Rx | | | Janalyn | 6+10 Rx2 | | | Eric P | 8+1 Rx | | | Jacob W | 6 Rx | | | Kalani | 7+13 Rx | | | Tyson K | 5 rounds + 18 Rx | | | Madeline | 6RDS + 19 Rx2 | 90# Powercleans | | Ammon C | 5 Rx3 | | | Mark Ch | 2+15 Rx2 | |
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SKILL WORK 2/2/17
(Weight)
EMOM for 12 mins
Snatch Deadlift-1 rep
Hang Snatch High Pull-1 rep
Mid Thigh Snatch-1 rep
High Hang Snatch-1 rep
Stay light (50-75% of Snatch)work technique and power OR 6 sets
Begin at 60% on up REST on off min to as heavy as possible.
| 1st | 90 Rx | Belinda Thu, Feb 2, 2017 | | 2nd | 65 Rx | Lila Thu, Feb 2, 2017 | | 3rd | 55# Rx | Cherise Thu, Feb 2, 2017 | | 1st | 145 Rx | Ben H Thu, Feb 2, 2017 | | 2nd | 135 Rx | Jacob W Thu, Feb 2, 2017 | | 3rd | 125 Rx | Mark Mic Thu, Feb 2, 2017
Steve M Thu, Feb 2, 2017 |
| Steve M | 125 Rx | | | Ben H | 145 Rx | | | Cherise | 55# Rx | | | Mark Mic | 125 Rx | | | Lila | 65 Rx | | | Belinda | 90 Rx | | | Jacob W | 135 Rx | | | Kevin E | 75 Rx | |
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STRENGTH WOD 2/2/17
(Weight)
A. Light Clean Complex-E2MO2M 6-8 rounds @50% up to 75% only
Clean Deadlift-2 reps
Hang Powerclean-2 reps
B. Snatch Pulls
5-5-5-5-5
85% on up use straps shrug at top (+5-10#)
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)
4-4-4-4-4-M*
70% on up For each rep control eccentric for 3 secs
*Max rep set regular tempo @70% of what you estimate your max to be
| Sterling | #75 Rx | Snatch Complex | | Scott B | 115 Rx | | | Eric P | Clean Complex 190, snatch pulls 205, wide grip bp=15 @ 170 Rx | |
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WARM UP 2/2/17
(Check In)
FOAM ROLL-Calves, Traps, Delts, Quads, 1-2 mins each
GROUP WARM UP
Burpee Jumping Jacks-30 secs
Sotts Press-5 reps
OHS-5 reps
PVC Passthroughs switch grip-10 reps
Burgener warm up
then w barbell skill complex 3 times
Snatch Deads
Hang Snatch High Pull
Hang Snatch
High Hang Snatch
Lateral Burpees-5-7 reps
COOLDOWN
Anchored T Spine-2 mins
Band OH Stretch-2 mins R/L
Calf smash-2 mins
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SHRED 2/2/17
(Time, Rx+, Rx2, Rx3)
After group warm up
WORKOUT:
7 rounds (You may pick order of stations but must do all 7 of each before switching)
STATION #1
Rope Slams-20 secs
Rope Side to Sides-20 secs
Rope Alternating Slams-20 secs
REST 30 secs
Station #2
Bike-30 secs SPRINT (60+ rpms)
Bike easy-60 secs (45-60 rpms)
Station #3
DB Hang Snatch L-20 secs
Push Ups-20 secs
DB Hang Snatch R-20 secs
Jumping Jacks easy-30 secs
COOLDOWN
Standing Forward fold with finger interlace-2 mins
Single Leg Straddle-2 mins R/L
| Stacey M | 31:30 | 20' DB and modified pushups |
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