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 | Other Results |
1 MILE RUN OUTSIDE
(Time,  Main)
1 mile outside run.
GOAL: Men under 6:45
Women under 7:30
| 1st | 7:06 Rx | Janelle Thu, May 18, 2017 | | 2nd | 7:39 Rx | Sarah G Thu, May 18, 2017 | | 3rd | 7:40 Rx | Madeline Thu, May 18, 2017 | | 1st | 5:52 Rx | Spencer Ch Thu, May 18, 2017 | | 2nd | 7:02 Rx | Travis J Thu, May 18, 2017 | | 3rd | 7:13 Rx | Vince Thu, May 18, 2017 |
| 1st | 7:06 Rx | Janelle Thu, May 18, 2017 | | 2nd | 7:39 Rx | Sarah G Thu, May 18, 2017 | | 3rd | 7:40 Rx | Madeline Thu, May 18, 2017 | | 1st | 5:52 Rx | Spencer Ch Thu, May 18, 2017 | | 2nd | 6:01 Rx | Andrew R Sat, Mar 25, 2017 | | 3rd | 6:26 Rx | Ian Sat, Jun 1, 2019 |
| Megan A | 11:18 Rx | 8th | | Lila | 8:30 Rx | 7th Had to stop and tie my shoes twice | | Sarah G | 7:39 Rx | 2nd TICKED!! 9 SECONDS AWAY | | Anthony A | 9:45 | 24th CAUSE IM SLOW | | Andrew R | 7:15 Rx | | | Heikoti | 14:00 Rx | 19th HAHAHA! | | Vince | 7:13 Rx | 8th running | | Luis Mu | 8:29 Rx | 13th | | Kami | 8:34 Rx | | | Saori | 8:55 Rx | run | | Kristen Od | 7:45 Rx | 4th | | Mitchell R | 9:05 Rx | 15th | | Kevin E | 9:30 Rx | 18th | | Jonathan A | 8:52 Rx | 14th | | Todd N | 7:49 Rx | 11th | | Madeline | 7:40 Rx | 3rd | | Spencer Ch | 5:52 Rx | 1st | | Travis J | 7:02 Rx | 7th | | Janelle | 7:06 Rx | 1st | | Toa | 9:25 Rx | 17th |
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1500 m Row 5/16/17
(Time)
1500 m Row
GOAL: Men finish under 5:15 Women under 5:45
| 1st | 5:40 Rx | Taeja Thu, May 18, 2017 | | 2nd | 6:43 Rx | Lily P Thu, May 18, 2017 | | 3rd | 6:49 Rx | Katheryn Thu, May 18, 2017 | | 1st | 4:45 Rx | Seth B Thu, May 18, 2017 | | 2nd | 5:17 Rx | Kalani Thu, May 18, 2017 | | 3rd | 5:38 Rx | Steve T Thu, May 18, 2017 |
| 1st | 5:40 Rx | Taeja Thu, May 18, 2017 | | 2nd | 6:43 Rx | Lily P Thu, May 18, 2017 | | 3rd | 6:49 Rx | Katheryn Thu, May 18, 2017 | | 1st | 4:45 Rx | Seth B Thu, May 18, 2017 | | 2nd | 5:17 Rx | Kalani Thu, May 18, 2017 | | 3rd | 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 P | 6:43 Rx | | | Jade S | 7:41 Rx | | | kennedy j | 7:13 Rx | |
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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
| 1st | 25 Rx | Janelle Thu, May 18, 2017 | | 2nd | 24 Rx | MANAGER Thu, May 18, 2017 | | 3rd | 22 Rx | Josee Thu, May 18, 2017 | | 1st | 32 Rx | Eric F Thu, May 18, 2017
Seth B Thu, May 18, 2017 | | 2nd | 29 Rx | Todd N Thu, May 18, 2017 | | 3rd | 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 S | 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 | |
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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
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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)
| 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 | |
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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
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