WOD Blog
 | Sat, Mar 11 2017 |  |
 | Happy Birthday: Angel C |
| 9AM STRENGTH WOD 3/11/17 | 11AM CROSSFIT OPEN WOD 17.3 TIME!! | PARTNER WOD 3/11/17 | WARM UP 10/14/17 | Other Results |
9AM STRENGTH WOD 3/11/17
(Weight)
Week 3 (Heavy)
A. Snatch
2-2-2-2-2-2-2
@75% on up reset each rep
B. C&J
2-2-2-2-2-2-2
@75% on up reset each rep
C. Snatch Balance(Beginners do OHS)
4-4-4-4-4 @90% on up
D. Clean Pulls or for some Front Squats 80% on up w pause
4-4-4-4-4 @90% on up use straps
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PARTNER WOD 3/11/17
(Time, Rx+, Rx2, Rx3)
Partner WOD-With your bestest friend or random person
Wallball-100 reps (20#/10'-14#/9')
Run-400 m(one partner must hold a wallball)
KB Swing-100 reps (53#/35#)
Run-400 m(one partner must hold a wallball)
Box Overs-100 reps (24''/20'')
Run-400 m(one partner must hold a wallball)
Burpees-100 reps
Run-400 m(one partner must hold a wallball)
GOAL: As a team finish under 29 mins CAP off at 34 mins. Only one partner may be moving at a time with the exception of the run.
Rx+: 30#/10'-20#/9', Sub KB Swing 70#/53#, 30'/24'
Rx: As written
Rx2: 14#/9'-10#/8', 35#/26#,20' Step Ups allowed.
| 1st | 25:57 Rx | Sarah G Sat, Mar 11, 2017
Julia Goldst Sat, Mar 11, 2017 | | 2nd | 30:00 Rx | Lila Sat, Mar 11, 2017
Lily Jon Sat, Mar 11, 2017 | | 3rd | 34:00 DNF Rx | Janalyn Sat, Mar 11, 2017 | | 1st | 33:00 Rx | Kevin E Sat, Mar 11, 2017 |
| Lily Jon | 30:00 Rx | w/ Lila | | Kevin E | 33:00 Rx | 35# KB. 9' target | | Cherise | 34:24 Rx2 | solo, 50s; 14#; 35#; step ups; no carry on runs | | Julia Goldst | 25:57 Rx | w/ Sarah G. | | Lila | 30:00 Rx | Partner was Lily | | Janalyn | 34:00 DNF Rx | Partner: Katie; on last run when time ran out. | | Sarah G | 25:57 Rx | partners with Julia |
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WARM UP 10/14/17
(No Results Tracked)
FOAM ROLL-Calves,Glutes,Traps,Quads, Pull Aparts,Band GM
GROUP WARM UP with your partner
Upon arrival Bike, Row or Ski Erg-50 calories
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with a partner
Partner A-Hangs off pull up bar
Partner B-
Mtn Climbers-10 reps
Push Ups-5 reps
Push balls-5 reps
then 3 rounds each
Partner A-Holds some type of plank.
Partner B-
Jumping Jacks-10 reps
Russian Swing-10 reps
3 rounds each then switch
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Samson Stretch-30 secs
COOL DOWN
10-15 minutes work on an individual weakness
Stretch
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