WOD Blog
 | Tue, Jun 6 2017 |  |
| SPRING EDITION Strongest Loser WOD #1 | SPRING EDITION-Strongest Loser WOD #2 | SKILL WORK 3/15/16 | SHRED 6/6/17 | WARM UP 6/6/17 | STRENGTH WOD 6:30PM 6/6/17 | Other Results |
SPRING EDITION Strongest Loser WOD #1
(Reps, Rx2, Rx3)
7 min AMRAP
Single arm Dumbbell ground to overhead
Any style from floor to overhead.
You pick the dumbbell weight, you may switch as
needed.
Record as total weight lifted. Men x your score by .67
| 1st | 6195 Rx | Taeja Tue, Jun 6, 2017 | | 2nd | 4475 Rx | Hayleigh Tue, Jun 6, 2017 | | 3rd | 4025 Rx | Saori Tue, Jun 6, 2017 | | 1st | 4646.45 Rx | Spencer Ch Tue, Jun 6, 2017 | | 2nd | 4603.6 Rx | Bob Tue, Jun 6, 2017 | | 3rd | 3920 Rx | Clint Tue, Jun 6, 2017 |
| 1st | 6195 Rx | Taeja Tue, Jun 6, 2017 | | 2nd | 5880 Rx | Julia Goldst Tue, Apr 18, 2017 | | 3rd | 4475 Rx | Hayleigh Tue, Jun 6, 2017 | | 1st | 5490 Rx | Seth B Tue, Apr 18, 2017 | | 2nd | 4646.45 Rx | Spencer Ch Tue, Jun 6, 2017 | | 3rd | 4603.6 Rx | Bob Tue, Jun 6, 2017 |
| Andrew R | 2298 Rx | #35 | | Steve M | 2713.5 Rx | | | Aspen J | 1860 Rx | | | Derek N | 2797 Rx | | | Sarah G | 3025 Rx | 35#x20 - 25#x93 | | motau | 3624.75 Rx | 35 | | Tracie | 2875 Rx | | | Carolyn | 3300 Rx | 110 @30# | | Katheryn | 3000 Rx | | | Luis Mu | 2602 Rx | | | Josee | 2400 Rx | | | Clint | 3920 Rx | | | Tanner C | 2462.25 Rx | | | Scott B | 2680 Rx | 50x80 = 4000x0.67 = 2680 | | Vince | 3323 Rx | 50 @ 35#, 107 @ 30#, 4960 total before the math | | Sterling | 2194.25 Rx | 3275 without the extra math. | | Saori | 4025 Rx | 25# x161 | | Bill | 2445 Rx | | | Jeremy B | 3165.75 Rx | 135 reps @ 35lbs | | Sandra T | 2400 Rx | | | Spencer Ch | 4646.45 Rx | | | Corin | 2920 Rx | | | Jonathan C | 2261.25 Rx | | | Kevin E | 3212.65 Rx | 35×137×.67. Increased score by 1056!!!! | | Taeja | 6195 Rx | 35# x 177 | | Hayleigh | 4475 Rx | | | Anthony A | 2606 Rx | 30#x75 203x81 | | Megan A | 2950 Rx | #35(30, 20(95) | | Derek A | 2881 Rx | 80 reps at 35, 50 reps at 30 | | Joshua B | 3517 Rx | 35# | | Bob | 4603.6 Rx | | | YoungChol | 2110.5 Rx | |
|
SPRING EDITION-Strongest Loser WOD #2
(Reps, Rx2, Rx3)
10 min AMRAP
Burpee to plate-50 reps
Row-100 calories
Burpee to plate-50 reps
Please record as total reps.
Or Bike-100 calories if not in Strongest Loser Spring Edition
| 1st | 135 Rx | Sarah G Tue, Jun 6, 2017 | | 2nd | 126 Rx | Taeja Tue, Jun 6, 2017 | | 3rd | 125 Rx | Saori Tue, Jun 6, 2017 | | 1st | 196 Rx | Seth B Tue, Jun 6, 2017 | | 2nd | 184 Rx | Bob Tue, Jun 6, 2017 | | 3rd | 150 Rx | Kevin E Tue, Jun 6, 2017 |
| 1st | 154 Rx | Julia Goldst Tue, Apr 18, 2017 | | 2nd | 135 Rx | Sarah G Tue, Jun 6, 2017 | | 3rd | 130 Rx | Tory Tue, Apr 18, 2017
Kristen Od Tue, Apr 18, 2017 | | 1st | 196 Rx | Seth B Tue, Jun 6, 2017 | | 2nd | 184 Rx | Bob Tue, Jun 6, 2017 | | 3rd | 172 Rx | Clint Tue, Apr 18, 2017 |
| Andrew R | 132 Rx | | | Derek N | 119 Rx | | | Sarah G | 135 Rx | | | Josee | 103 Rx | | | Vince | 146 Rx | | | Scott B | 110 Rx | | | Luis Mu | 118 Rx | | | Tracie | 97 Rx | | | Sterling | 131 Rx | | | Katheryn | 93 Rx | +21 from first wod | | Carolyn | 104 Rx | hell ya | | Saori | 125 Rx | | | Bill | 104 Rx | | | Jeremy B | 104 Rx | | | Seth B | 196 Rx | PR! After calf injury SL #1 Friday | | Jade | 101 Rx | | | Kevin E | 150 Rx | 120 on Tues | | motau | 118 Rx | | | Corin | 96 Rx | | | Taeja | 126 Rx | bad strategy for pacing on rower | | Hayleigh | 110 Rx | | | Katriel-Maria | 90 Rx | | | Derek A | 91 Rx | | | Megan A | 79 Rx | | | Kaddie | 115 Rx | did bike instead of rower | | Kou | 100 Rx | | | Joshua B | 123 Rx | | | Jonathan A | 110 Rx | | | Bob | 184 Rx | | | YoungChol | 95 Rx | |
|
SKILL WORK 3/15/16
(Reps)
First 15-20 mins of class
Practice Kipping Pull Up
Experienced members warm up to a set of
Max total reps of
Butterfly
Kip
and Strict with 2-3 min of rest between each.
GOAL: For experienced members 60 reps+/40 reps+ combined
|
SHRED 6/6/17
(Time)
WARM UP w BOB
WORKOUT:
3 rounds for time of
Run-800 m
20-Jumping BMU or 10 BMU*
Burpee-30 reps
COOLDOWN:
Focus on lower legs and shoulders
| motau | 30 minutes Rx | DNF burpees on rd 3 |
|
WARM UP 6/6/17
(Check In)
FOAM ROLL-Chest,Delts,Mid Back, Lats-Stretch low back modified hurdlers stretch 30-60 secs
GROUP WARM UP
2 rounds
Row-1 min
Burpees-1 min
Plank work-1 min
----------------------
Stationary Inchworms-30 secs
Samson Stretch-20 secs R/L
Band Pull Aparts/Pass throughs-10 reps each
Band Face Pulls and Pulldowns-10 reps
Hanging Hollow Rocks-10 reps
Pull Ups-5-10 reps
DB Snatch light-5-10 reps R/L
DB C&J-5-10 reps R/L
COOLDOWN-
Banded Bully-2 mins R/L
Band Lat Stretch-2 mins R/L
|
STRENGTH WOD 6:30PM 6/6/17
(Weight)
DAY 1 WEEK 1
WE WILL POST THIS ON THE BACK WHITEBOARD OFFERING A 3 MONTH BEGINNERS PROGRAM FOR ALL THAT ARE NEW & OUR TYPICAL SWOD.
| motau | Body weight Rx | Kip and butterfly. Need to work on strength | | Kevin E | A) 145. B) 105 Rx | | | Kaddie | A. 115 B. 115 Rx | |
|
