WOD Blog
 | Sat, Mar 4 2017 |  |
| METCON 3/4/17 | 9AM STRENGTH WOD 3/4/17 | WARM UP 3/4/17 | 11AM CROSSFIT OPEN WOD 17.2 TIME!! | Other Results |
METCON 3/4/17
(Reps, Rx+, Rx2, Rx3)
5 rounds for MAX reps of
Min 1: Run-200 m
Min 2: Wallball-AMRAP (20#/10'-14#/9')
Min 3: Run-200 m
Min 4: KB Swing-AMRAP (53#/35#)
Min 5: Run-200 m
Min 6: Push Press-AMRAP (95#/65#)
GOAL: Finish ALL rounds for ALL 5 rounds and score 225 reps+
Rx+: Same WB, Medball Run 200 m, 70#/53# 115#/75#
Rx: As written
Rx2: Run 150 m, 14#/10'-10#/9', 35#/26#
R3: Run OR Row 100-200 m, Sub russian swing 35#/26#, and Air Squats instead of wallballs. pushballs instead of pushpress 20#/10#
| Taeja | 128 DNF Rx | good cardio!! | | Amalia | 188 Rx2 | First round Rx, subsequent rounds did 150 m and 26# KB | | Cherise | 203 Rx3 | 100 m;14#; 26#; 65# | | Lila | 178 Rx2 | Rx weight for all, rx run for first two full rounds then rx2 run for last three runs | | Janalyn | 137 Rx2 | Everything Rx except run, did 150 m. | | Anna H | 145 Rx2 | 26kb, 55# | | Kevin E | 135 Rx2 | Ran 200m 1st 2 rounds, 150m for remaining wod. Couldn't find a 14# ball, so used a 10# ball | | Courtney E | 111 Rx2 | 200m for first round 150m for rest. 55# push press |
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9AM STRENGTH WOD 3/4/17
(Weight)
Week 2 (Heavy)
A. Snatch
3-3-3-3-3-3
@70% on up reset each rep
B. C&J
3-3-3-3-3-3
@70% on up reset each rep
C. Snatch Balance(Beginners do OHS)
5-5-5-5 @85% on up
D. Clean Pulls or for some Front Squats 75% on up w pause
5-5-5-5 @85% on up use straps
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WARM UP 3/4/17
(No Results Tracked)
FOAM ROLL-Full body especially, Traps, Forearms, Lats,QUADS!! BOOTY!
GROUP WARM UP
Monster Walks-50ft
Frankensteins-50ft
Buttkickers-50ft
High Knees-50ft
Jog-200 m
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Band Push Press or Push Ups-30secs
Wallballs or Air Squats-30 secs
Stationary Inchworm or KB Swings-30 secs
Downward dog-15 secs
Upward dog-15 secs
Samson Stretch w Side Reach R/L-20 secs
Hip Bridge-30 secs
Plank-30 secs
COOLDOWN
Couch Stretch-30 secs
Forearm smash-2 mins
Foam Roll Lats upper back and glutes
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