WOD Blog

Thu, May 18 2017

Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD

Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2

Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

Most Recent Benchmark:
KAREN 12-28-20 on May 20, 2024 (628 days ago)

1 MILE RUN OUTSIDE

1500 m Row 5/16/17

METCON 5/18/17

SHRED 5/18/17

STRENGTH WOD 6:30PM 5/18/17

WARM UP 5/18/17

Other Results

1 MILE RUN OUTSIDE

(Time, Main)
1 mile outside run.

GOAL: Men under 6:45
Women under 7:30

Today

All Time

1^st	7:06 Rx	Janelle Thu, May 18, 2017
2^nd	7:39 Rx	Sarah G Thu, May 18, 2017
3^rd	7:40 Rx	Madeline Thu, May 18, 2017
1^st	5:52 Rx	Spencer Ch Thu, May 18, 2017
2^nd	7:02 Rx	Travis J Thu, May 18, 2017
3^rd	7:13 Rx	Vince Thu, May 18, 2017

1^st	7:06 Rx	Janelle Thu, May 18, 2017
2^nd	7:39 Rx	Sarah G Thu, May 18, 2017
3^rd	7:40 Rx	Madeline Thu, May 18, 2017
1^st	5:52 Rx	Spencer Ch Thu, May 18, 2017
2^nd	6:01 Rx	Andrew R Sat, Mar 25, 2017
3^rd	6:26 Rx	Ian Sat, Jun 1, 2019

Megan A	11:18 Rx	8^th
Lila	8:30 Rx	7^th Had to stop and tie my shoes twice
Sarah G	7:39 Rx	2^nd TICKED!! 9 SECONDS AWAY
Anthony A	9:45	24^th CAUSE IM SLOW
Andrew R	7:15 Rx
Heikoti	14:00 Rx	19^th HAHAHA!
Vince	7:13 Rx	8^th running
Luis Mu	8:29 Rx	13^th
Kami	8:34 Rx
Saori	8:55 Rx	run
Kristen Od	7:45 Rx	4^th
Mitchell R	9:05 Rx	15^th
Kevin E	9:30 Rx	18^th
Jonathan A	8:52 Rx	14^th
Todd N	7:49 Rx	11^th
Madeline	7:40 Rx	3^rd
Spencer Ch	5:52 Rx	1^st
Travis J	7:02 Rx	7^th
Janelle	7:06 Rx	1^st
Toa	9:25 Rx	17^th

1500 m Row 5/16/17

(Time)
1500 m Row

GOAL: Men finish under 5:15 Women under 5:45

Planned: Thu,Aug10,2017 Thu,May18,2017

Today

All Time

1^st	5:40 Rx	Taeja Thu, May 18, 2017
2^nd	6:43 Rx	Lily Jon Thu, May 18, 2017
3^rd	6:49 Rx	Katheryn Thu, May 18, 2017
1^st	4:45 Rx	Seth B Thu, May 18, 2017
2^nd	5:17 Rx	Kalani Thu, May 18, 2017
3^rd	5:38 Rx	Steve T Thu, May 18, 2017

1^st	5:40 Rx	Taeja Thu, May 18, 2017
2^nd	6:43 Rx	Lily Jon Thu, May 18, 2017
3^rd	6:49 Rx	Katheryn Thu, May 18, 2017
1^st	4:45 Rx	Seth B Thu, May 18, 2017
2^nd	5:17 Rx	Kalani Thu, May 18, 2017
3^rd	5:18 Rx	Robson Thu, Aug 10, 2017

Derek N	5:53 Rx
Tracie	7:20 Rx
Kalani	5:17 Rx
Katheryn	6:49 Rx
Josee	6:57 Rx
Seth B	4:45 Rx	old record was 4:28..
Brandon W	5:42 Rx
Steve T	5:38 Rx
Taeja	5:40 Rx	that was fun
Lily Jon	6:43 Rx
Jade	7:41 Rx
kennedy j	7:13 Rx

METCON 5/18/17

(Reps, Rx+, Rx2, Rx3)
After run or row for Rx Club

'INTERVALS'

6 rounds
CTB Pull Up-30 secs
REST-30 secs
6 rounds
Bike-30 secs
REST-30 secs
6 rounds
TTB-30 secs
REST-30 secs

GOAL/SCORING: 30+ Lowest of each totaled.

Rx+: Click this if you score over 50
Rx: As written
Rx2: Sub Jumping CTB PU and KTC or Lying TTB,
Rx3: Sub Ring Rows and Sit Ups

1^st	25 Rx	Janelle Thu, May 18, 2017
2^nd	24 Rx	MANAGER Thu, May 18, 2017
3^rd	22 Rx	Josee Thu, May 18, 2017
1^st	32 Rx	Eric F Thu, May 18, 2017 Seth B Thu, May 18, 2017
2^nd	29 Rx	Todd N Thu, May 18, 2017
3^rd	25 Rx	Spencer Ch Thu, May 18, 2017

Megan A	15 Rx
Sarah G	37 Rx2	Ring rows & flag poles. got shots yesterday so can't lift arms well
Lila	28 Rx2	Ring rows and ktc
Anthony A	27 Rx3	JUMPINH CTB
MANAGER	24 Rx
Heikoti	26 Rx2	Jumping CTB & KTC
Tracie	32 Rx2
Katheryn	28 Rx2
Vince	22 Rx2	ktc, all else RX
Tanner C	16 Rx
Josee	22 Rx
Luis Mu	18 Rx
Kami	20 Rx2	mix of CTB and regular PU
Seth B	32 Rx	Not a good day almost passed out on bike..Weird..
Kristen Od	19 Rx
Saori	19 Rx
Kevin E	31 Rx2	could've done more
Mitchell R	22 Rx
Jonathan A	32 Rx2
Jade	30 Rx2
Todd N	29 Rx	10 CTB 11 Bike 8 TTB
Madeline	16 Rx	callus ripped during TTB.. ugh
Spencer Ch	25 Rx
kennedy j	24 Rx2	jumping pullups
Travis J	23 Rx
Janelle	25 Rx
Eric F	32 Rx

SHRED 5/18/17

(Reps)
WARM UP- With BOB

WORKOUT: *Coach adjust 20m distance and BBJO if needed for people.
5 round Beep Test (5:14 secs)
4:46 secs to do 30 Burpee Box Jump Overs 20''/16''
5 round Beep Test (5:14 secs)
4:46 secs to do 30 Burpee Box Jump Overs 24''/20''
5 rounds Beep Test (5:14 secs)
4:46 secs to do AMRAP of Burpee Box Jump Overs 30''/24''

COOLDOWN

Focus on lower leg and chest

STRENGTH WOD 6:30PM 5/18/17

(Weight)
Week 3

A. C&J (Heavy)
2-2-2-2-2
80-90%

B. Snatch Balance (Light)
3-3-3-3-3
60-70%

C. Pause Back Squat
3-3-3-3-3

60-80% (If you came in yesterday do regular tempo)

1^st	A. 170# B. 100# C. 245# Rx	Taeja Thu, May 18, 2017
2^nd	A. 115 b. 100 C. 155 Rx	Kaddie Thu, May 18, 2017

Taeja	A. 170# B. 100# C. 245# Rx	PR on powerclean @ 180# and C&J 1RM 170#
Kaddie	A. 115 b. 100 C. 155 Rx

WARM UP 5/18/17

(Check In)
FOAM ROLL-Calves,Forearms,Glutes,Quads, Lats 30-60 secs

GROUP WARM UP

Monster Walk-50 ft
Band Side Shuffle-50 ft R/L
Frankensteins-50 ft
Butt Kickers/High Knees-50 ft
Jog-400 m or Row 500 m
-------------------------
Pigeon Stretch-30 secs R/L
Samson Stretch-30 secs R/L
------------------------
Hanging Hollow Rocks-30 secs
TTB or KTC-10 reps
Pull Ups-5-10 reps

COOLDOWN

Calf Stretch-2 mins
Forearm Stretch-2 mins

Taeja	1 STRONGEST LOSER 8(OPTIONAL WORKOUT)	Yes	40 min. Walk incline treadmill right out of bed (Heart rate at 125-138)
Derek A	1 STRONGEST LOSER 8(OPTIONAL WORKOUT)	Yes	15 min walk/warm up with dog, did dumbbell exercises for arms and shoulders, jumping jacks, 25 burpees
Bob	1 STRONGEST LOSER 8(OPTIONAL WORKOUT)	Yes	Competitors WOD
Jeremy B	1 STRONGEST LOSER 8(OPTIONAL WORKOUT)	Yes	Hotel wod, Run 1 mile, then 3 rounds 50 DU's 20 DB snatch, DB bench, db curls

WOD Blog

Thu, May 18 2017

1 MILE RUN OUTSIDE

1500 m Row 5/16/17

METCON 5/18/17

SHRED 5/18/17

STRENGTH WOD 6:30PM 5/18/17

WARM UP 5/18/17

5.0

lizzy matthews

Amber Wardrop

Brian Young

Connor Nordgren

Wes