WOD Blog
 | Fri, Feb 3 2017 |  |
| JT 2/3/17 | WEIGHTLIFTING 2/3/17 | WARM UP 2/3/17 | SHRED 2/3/17 | NOT JT METCON 2/3/17 | Other Results |
JT 2/3/17
(Time, Rx+, Rx2, Rx3)
21-15-9 reps of
Handstand push-ups
Ring dips
Push-ups
GOAL: Finish under 9 mins CAP off at 13 mins
Rx: As written
Rx2: Sub Wall walks 9-7-5 OR 2 abmats same rep scheme and purple band for dips.
Rx3: Sub Feet on box and bench dips and incline push ups
| 1st | 10:40 Rx2 | Josee Fri, Feb 3, 2017 | | 2nd | 13:00 DNF Rx2 | Lila Fri, Feb 3, 2017
Rachel T Fri, Feb 3, 2017 | | 3rd | 13 DNF Rx3 | Caitlin Fri, Feb 3, 2017 | | 1st | 6:58 Rx | Hilo Fri, Feb 3, 2017 | | 2nd | 12:51 Rx | Seth B Fri, Feb 3, 2017 | | 3rd | 13:00 DNF Rx | Nate D Fri, Feb 3, 2017
Ben H Fri, Feb 3, 2017
Eric P Fri, Feb 3, 2017 |
| Spencer Da | 1300 Rx3 | did alternative WO b/c shoulder prob. | | Eric P | 13:00 DNF Rx | 114 - worked on kipping on each of the movements - sort of got it! | | Heather R | 13:00 Rx3 | DNF | | Bill | 13:00 Rx2 | dnf 81 Reps | | Sterling | 13:00 DNF | Rx 1.75, 21 HSPU and 5 RD. | | Andrew R | 13:00 Rx2 | DNF 6 reps on 2nd round | | Caitlin | 13 DNF Rx3 | got to third round wall walks | | Cherise | 13:00 DNF Rx3 | | | Ben H | 13:00 DNF Rx | 108 reps, completed all in 17:52 | | Nick | DNF Rx3 | Wow.... | | Jeremy B | Dnf Rx | Had to leave early, see other posted results for Workout | | Rachel T | 13:00 DNF Rx2 | | | Josee | 10:40 Rx2 | banded dips, knee pushups | | Seth B | 12:51 Rx | | | Mark Mic | 13:05 Rx | between rx and rx2 | | Lila | 13:00 DNF Rx2 | Had 9 ring dips and 9 push ups left to do | | Ammon C | 13:00 Rx3 | | | Hilo | 6:58 Rx | | | Nate D | 13:00 DNF Rx | 2 push ups short | | Mark Ch | 12:10 Rx2 | |
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WEIGHTLIFTING 2/3/17
(Weight)
Week 2 of 4
Push Jerk OR Split Jerk
3-3-3-3-3-3-3
Begin at 70% of best C&J build up from there
| 1st | 130 Rx | Rachel T Fri, Feb 3, 2017 | | 2nd | 125 Rx | Cherise Fri, Feb 3, 2017 | | 3rd | 100 Rx | Lily Jon Fri, Feb 3, 2017
Carolyn Fri, Feb 3, 2017 | | 1st | 225 Rx | Eric P Fri, Feb 3, 2017 | | 2nd | 200 Rx | Scott Chr Fri, Feb 3, 2017 | | 3rd | 195 Rx | Nick Fri, Feb 3, 2017 |
| Spencer Da | 135 Rx | stayed light with shoulder pain this week | | Eric P | 225 Rx | ooops, miscalculated weight and started at 225 . . . I'm tired, and I do what I want! | | Carolyn | 100 Rx | PJ...work on bring head through | | Cherise | 125 Rx | 1x135 | | Ben H | 175 Rx | | | Nick | 195 Rx | | | Jeremy B | 145 Rx | | | Caitlin | 55 Rx | I need to work on form more. | | Rachel T | 130 Rx | | | Andrew R | 145 Rx | | | Mark Mic | 165 Rx | | | Lila | 95 Rx | | | Scott Chr | 200 Rx | | | Lily Jon | 100 Rx | | | Ammon C | 125 Rx | | | Courtney E | 65 Rx | 1 rep at 70 | | Mark Ch | 65 Rx | |
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WARM UP 2/3/17
(Check In)
FOAM ROLL-Delts, Traps, Chest,
GROUP WARM UP
OH Walking Lunges-100 ft
Walking Plank-15 reps
Stationary Inchworms-5 reps
Push Ups-15 reps
Downward Dog-30 secs
Mtn. Climbers-50 reps
Handstand Hold or Ring Dip hold-30 secs
then
Band GM or Barbell RDL-20 reps
--------------------
w barbell
Press complex-3 reps
Front Rack Split Squat-5 reps R/L
Review Split Stance
COOLDOWN
Band OH stretch or partner chest and lat stretch-2 mins
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SHRED 2/3/17
(Time)
AS PART OF WARM UP
Row or Jog 4 mins
2 min AMRAP of Sit Ups
2 min AMRAP of Knee Raises
2 min Plank Hold
METCON: 25 min AMRAP
Double Unders or Lateral Hops on ladder-20 reps
Bodyweight Lunges 20 m
Wallballs-10 reps
Bear Crawl 20 m
COOLDOWN
Couch Stretch w Samson Reach-2 mins R/L
Wall Stretch variations-2-4 mins
| 1st | 25:00 Rx | Rachel T Fri, Feb 3, 2017
Stacey M Fri, Feb 3, 2017
Cherise Fri, Feb 3, 2017 | | 2nd | 25:00 | Amalia Fri, Feb 3, 2017 |
| Cherise | 25:00 Rx | DUs; 14# | | Amalia | 25:00 | 7 rounds + DUs and a couple lunges | | Stacey M | 25:00 Rx | DUs + 14# | | Rachel T | 25:00 Rx | Good job ladies! |
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NOT JT METCON 2/3/17
(Time, Rx+, Rx2, Rx3)
'METCON JT'
21-15-9
DB Push Press 55#/35# pair
Wallball 20#/10'-14#/9'
Athletic Burpee
GOAL: Sub 9 CAP off at 13 mins
Rx+: Sub KB 53#/35# Pair, 30#/10-'20#/9' regular burpees
Rx: As written
Rx2: 35#/20# Pair,
Rx3: Single 35#/20#, 14#/9'-10#/8'
| Janalyn | 7:32 Rx2 | | | Courtney E | 10:20 Rx2 | 10# pair | | Kevin E | 13:00 DNF Rx2 | 30lbs. 1st round 30lb, rest 14lb. 81repd |
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