WOD Blog
 | Sat, Feb 25 2017 |  |
| 9AM STRENGTH WOD 2/25/17 | 10 AM PARTNER WOD 2/25/17 | 11AM CROSSFIT OPEN WOD 17.1 TIME!! | WARM UP 8/5/17 | Other Results |
9AM STRENGTH WOD 2/25/17
(Weight)
Week 1 (Heavy) (IF DID CLASS YESTERDAY SKIP A. & B. TODAY)
A. Snatch
3-3-3-3-3-3
@65% on up reset each rep
B. C&J
3-3-3-3-3-3
@65% on up reset each rep
C. Snatch Balance(Beginners do OHS)
5-5-5-5 @80% on up
D. Clean Pulls
5-5-5-5 @85% on up use straps
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10 AM PARTNER WOD 2/25/17
(Reps, Rx+, Rx2, Rx3)
With a group of 2-3 perform
(OPENS 17.1 will be done during open gym ONLY!! Thank you!!)
Rower-5 min
Wallball-5 min (30#/10'-20#/9')
Assault Bike-5 min
Deadlift-5 min (185#/125#)
HSPU- 5 mins*( 1 abmat/2 abmats)
*During 5 min AMRAP's you may switch with your partner(s) whenever you want to.
GOAL: As a TEAM of 2-3 perform 500 reps!!!!
Rx+: Sub DB Thruster 50-55#/35#, 245#/165#
Rx: As written
Rx2: Sub 20#/10'-14#/9', Hand Release Push Up, 135#/95#
Rx3: See coach for individual WOD version.
| 1st | 583 Rx2 | Lila Sat, Feb 25, 2017
Josee Sat, Feb 25, 2017 | | 2nd | 509 Rx2 | Courtney E Sat, Feb 25, 2017
Ang Sat, Feb 25, 2017 | | 3rd | 441 Rx2 | Janalyn Sat, Feb 25, 2017 | | 1st | 507 Rx | Nick Sat, Feb 25, 2017
Trent Sat, Feb 25, 2017 | | 2nd | 411 Rx | Kevin E Sat, Feb 25, 2017 |
| Josee | 583 Rx2 | Mark & Lila | | Lila | 583 Rx2 | Partnered with Josee and Mark | | Kevin E | 411 Rx | partner: josh. josh rx, but DL did 3x air sqt. I did rx2 | | Cherise | 228 Rx2 | Solo | | Janalyn | 441 Rx2 | Partner: McKenna. Rx for everything but HSPU, did HR. | | Trent | 507 Rx | | | Ang | 509 Rx2 | | | Nick | 507 Rx | Rx for all but 47 hrpu by me. Partners Jon Wilson and Trent Beesley | | Courtney E | 509 Rx2 | |
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WARM UP 8/5/17
(Check In)
FOAM ROLL-Full body especially forearms quads and back!
GROUP WARM UP
UPON ARRIVAL ROW OR BIKE-2-4 mins
2 rds
Sit Ups-15 secs
Hop side to side-15 secs
Foursquare hops-15 secs
Bodyweight lunges-15 secs
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Stationary Inchworms w push ups-30 secs
Downward/Upward Dog-30 secs
Spiderman to Hammy-15 secs R/L
Samson Stretch-15 secs R/L
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Run-200 m w medball
Run 100 m w dumbbell
INDIVIDUAL COOLDOWN
Couch Stretch-2 mins
Wall stretch-2 mins
Wall Chest Lat stretch-2 mins
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