WOD Blog
 | Tue, Mar 14 2017 |  |
 | Happy Birthday: Aubrey C |
 | Welcome: MANAGER |
| METCON 3/14/17 | SKILL WORK 10/11/16-3/14/17 | WARM UP 10/11/16 | STRENGTH WOD 3/14/17 | SHRED 3/14/17 | Other Results |
METCON 3/14/17
(Time, Rx+, Rx2, Rx3)
5 rounds for time of
Double Unders-50 reps
SDHP-15 reps (95#/65#)
Burpee to CTB Pull Up-10 reps
GOAL: Finish under 16 mins CAP off at 19 mins
Rx+: Sub 7 Burpee Ring Muscle Up, 115#75#
Rx: As written
Rx2: Burpee jumping chin over bar 75#/55#, Sub lateral hops
Rx3: Regular Burpee, KB Swing 35#/26#, Singles x 2
| 1st | 19:00 DNF Rx+ | Julia Goldst Tue, Mar 14, 2017 | | 2nd | 19:00 Rx | Lily P Tue, Mar 14, 2017 | | 3rd | 320 reps. Rx except for CTB, did chin over bar. Rx2 | Janalyn Tue, Mar 14, 2017 | | 1st | 16:38 Rx+ | David P Tue, Mar 14, 2017 | | 2nd | 13:41 Rx | Seth B Tue, Mar 14, 2017 | | 3rd | 15:03 Rx | Eric F Tue, Mar 14, 2017 |
| Steve M | 16 min Rx | 294 reps | | Eric P | 16:00 Rx | 280 reps (3+55) - so scared of ripping | | Spencer Ch | 16 min Rx | 299 reps bloody hands | | Eric F | 15:03 Rx | | | Tracie | 17:37 Rx2 | | | Luis Mu | DNF Rx | | | Sterling | 19:00 DNF | Rx 1.5 - Did reg Pull Ups. BUT, I did Double Unders!! I nearly finished 2 full rounds. | | Kevin E | 19:00 DNF Rx2 | 492 reps. Singles | | Seth B | 13:41 Rx | | | Corin | 19:00 Rx3 | DNF, 228 reps, singles, 55lb SDHP | | Lila | 19:00 DNF Rx2 | 351 reps, rx except jump chin over bar pull up | | Heather R | 19:00 Rx3 | 55# SDHP Reg burpees | | Keith C | 19:00 DNF Rx2 | 355 reps | | Caitlin | DNF Rx2 | 245. Jumping chin over bar. 45 SDHP | | Taeja | 17:50 Rx2 | started w/ DU; last 3 rounds 100 SINGLES; | | Lily P | 19:00 Rx | ripped bad so went slow | | Brandon C | 19:00 DNF Rx3 | 245 reps; SDHP 75#; Lateral Hops | | Amalia | 19:00 DNF Rx2 | 300 reps. DU, 55# | | Julia Goldst | 19:00 DNF Rx+ | 2 reps short... so close. | | Vince | 16:23 Rx2 | 55# | | Sarah G | 18:54 Rx2 | Did DU's, but Rx2 everything else | | David P | 16:38 Rx+ | | | Janalyn | 320 reps. Rx except for CTB, did chin over bar. Rx2 | |
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SKILL WORK 10/11/16-3/14/17
(Rounds, Rx+, Rx2, Rx3)
E2MO2M for 12 mins perform
5-Strict Pull Up
10-Kip Pull Up
Plank-30 secs
Rx+: Add 2 BMU before the 5-10
Rx: As written
Rx2: 2-3 Strict Pull Up w band if needed, 7-Ring rows or kip pull ups
For those unable to kip simply practice 3-5 attempts connecting the hollow rock with the hip extension and pull, then move to plank.
| 1st | 3 Rx2 | Cherise Tue, Mar 14, 2017 | | 1st | 5 Rx2 | Vince Tue, Mar 14, 2017
Keith C Tue, Mar 14, 2017 |
| 1st | 3 Rx2 | Cherise Tue, Mar 14, 2017 | | 2nd | 5 Rx3 | Alicia B Tue, Oct 11, 2016 | | 1st | 5 Rx+ | Cody B Tue, Oct 11, 2016 | | 2nd | 4 Rx | Vince Tue, Jun 20, 2017 | | 3rd | 5 Rx2 | Keith C Tue, Mar 14, 2017 |
| Cherise | 3 Rx2 | green band | | Keith C | 5 Rx2 | | | Vince | 5 Rx2 | Black band |
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WARM UP 10/11/16
(No Results Tracked)
FOAM ROLL-Glutes,IT band,Lats
GROUP WARM UP
3 rds
Jump Rope-30 secs
5-burpee 2 for 1
Band SDHP-5-7 reps
Hollow body hold to superman- 5 reps 3 sec hold of each
-------------------------
Plank work-1min
Barbell Sumo Deadlift-10 reps each
Sumo Deadlift High Pull-10 reps
Hanging Hollow Rocks-20-30 reps
5-10-Pull Ups or Ring Rows
COOL DOWN
Foam roll-Mid back Quads Calves
Band OH Stretch-2 mins
Banded Hip Stretch-2 mins
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STRENGTH WOD 3/14/17
(Weight)
Week 4 of 6 (Moderate)
A. Snatch Complex
Mid Thigh-1 rep
Below Knee-1 rep
Snatch balance or OHS-1 rep
OHS-1 rep
(BEAT LAST WEEKS HEAVIEST!)
6-8 sets from 70 on up to 90% if able
B. Clean and Jerk Complex
Clean-1 rep
Front Squat-1 rep
Split Jerk or PJ-1 rep
Split Jerk-1 rep
(BEAT LAST WEEKS HEAVIEST!)
6-8 sets from 70 on up to 90% if able
C. Snatch Pulls(use straps)
*Beginners do Snatch Deadlifts
6x4@90%
D. Clean Pulls(use straps)
6x4@90%
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SHRED 3/14/17
(Reps, Rx+, Rx2, Rx3)
WARM UP with SEXY BOB
WORKOUT:
10 min
Rower-2,000 m
with time remaining-Flutterkicks 30/Toe Touches 15 or REST
then
5 min AMRAP
Stationary Lunges-20 reps
Sumo KB Deadlift-20 reps
10 min
Bike-3 miles
with time remaining-Bicycle Crunch30 /Side Plank w Hip Dip-15 or REST
5 min AMRAP
Air Squat-20 reps
Russian Swing-20 reps 53#/35#
COOLDOWN/ROMWOD
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