WOD Blog
 | Mon, Jun 12 2017 |  |
| WEIGHTLIFTING 10/2/19 | WARM UP 2/15/16-6/12/17 | METCON 6/12/17 | SHRED 6/12/17 |
WEIGHTLIFTING 10/2/19 (Weight) Week 2 Back Squat 8-6-4-8-6-4-8-6-4 65%-75%-85% for first wave. Try to exceed these percentages on second and third wave.
| 1st | 265 Rx | Taeja Mon, Jun 12, 2017 | | 2nd | 170x4 Rx | Saori Mon, Jun 12, 2017 | | 3rd | 160 Rx | Corin Mon, Jun 12, 2017 | | 1st | 265 Rx | Spencer Ch Mon, Jun 12, 2017 | | 2nd | 255 Rx | Hilo Mon, Jun 12, 2017 | | 3rd | 245 Rx | Steve M Mon, Jun 12, 2017 |
| 1st | 265 Rx | Emily M Wed, Oct 2, 2019 Janelle Wed, Oct 2, 2019 Taeja Mon, Jun 12, 2017 | | 2nd | 235 Rx | Alyssa C Wed, Oct 2, 2019 | | 3rd | 225 Rx | Cherise Mon, Feb 15, 2016 | | 1st | 405 Rx | Todd N Wed, Oct 2, 2019 | | 2nd | 374 Rx | Jonathan K Mon, Feb 15, 2016 | | 3rd | 345 Rx | Seth B Wed, Oct 2, 2019 |
| Steve M | 245 Rx | | | Diana W | 100 Rx | 3 reps | | Mitchell R | 165 Rx | | | Nick | 225 Rx | | | Sterling | 195 Rx | | | Spencer Ch | 265 Rx | For 4 | | Steven A | 215 Rx | | | Vince | 120 Rx | | | Corin | 160 Rx | | | Charlie | 225 Rx | | | Aspen J | 85 Rx | for 4 | | Saori | 170x4 Rx | Need to warm up with the band before the class | | Scott B | 225 Rx | | | Taeja | 265 Rx | 265#x4 | | Hilo | 255 Rx | | | Jonathan A | 185 Rx | | | Kevin E | 215 Rx | 91% | | Caitlin | 75 Rx | | | Derek A | 165 Rx | | | YoungChol | 165 Rx | |
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WARM UP 2/15/16-6/12/17 (No Results Tracked) FOAM ROLL-Quads, Traps, Mid back,Glutes GROUP WARM UP Samson stretch-30 secs R/L Walking Plank-30 secs Hip Bridge-30 secs ------------------------ 3 rounds Jog-100 m Wallballs or Wall Squats-7 reps KTC or TTB-5 reps ------------------------- Hip Rotations-20 R/L Donkey kicks-10 R/L Praying Pose-20 secs COOLDOWN Banded Hip Stretch-2 mins R/L
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METCON 6/12/17 (Time, Rx+, Rx2, Rx3) For time! 25-20-15-10-5 Walllball (20#/10'-14#/9') TTB after each round run 100 m GOAL: Finish under 12 mins CAP off at 15 mins Rx+: 30#/10'-20#/10' Rx: As written Rx2: Sub KTC, 14#/10'-10#/9' Rx3: Sub Sit ups, and pushballs 14#/10'-10#/9'
| 1st | 13:31 Rx | Julia Goldst Mon, Jun 12, 2017 | | 2nd | 13:38 Rx | Saori Mon, Jun 12, 2017 | | 3rd | 14:59 Rx | Hayleigh Mon, Jun 12, 2017 | | 1st | 9:44 Rx | Nate D Mon, Jun 12, 2017 | | 2nd | 9:50 Rx | Charles G Mon, Jun 12, 2017 | | 3rd | 9:56 Rx | Eric F Mon, Jun 12, 2017 |
| Brandon He | 10:08 Rx | | | Lila | 11:40 Rx2 | 14#, ktc | | Steve M | 12:55 Rx | | | Mitchell R | Dnf Rx | Finished round 4 | | Nick | DNF Rx2 | Made it through 10s | | Bob | 10:09 Rx | HERMAN!!!! | | Sterling | 15:01 Rx | | | Spencer Ch | 12:26 Rx | | | Aspen J | 12:36 Rx2 | | | Eric F | 9:56 Rx | | | Vince | 9:52 Rx2 | 20# wall ball | | Steven A | DNF Rx2 | through round 4, minus run | | Sandra D | 13:07 Rx2 | | | Tracie | 13:05 Rx2 | | | Corin | 12:25 Rx2 | | | Charlie | 13:00 Rx2 | | | Saori | 13:38 Rx | or 13:48....I don't remember very well... | | Scott B | 11:58 Rx2 | | | Jade | 9:15 Rx2 | | | Taeja | 9:14 Rx2 | sub KTC | | Kaddie | 9:07 Rx2 | did 14 lb ball | | Scott Chr | 10:35 Rx | Wasted a good 10 seconds standing around cause I forgot about the final run | | Nate D | 9:44 Rx | | | Hilo | 12:03 Rx | | | Hayleigh | 14:59 Rx | | | Jonathan A | 9:28 Rx2 | | | Charles G | 9:50 Rx | | | Kevin E | 11:42 Rx2 | Cardio is getting better. wall balls still suck! | | Caitlin | 13:22 Rx2 | | | Julia Goldst | 13:31 Rx | 20# ball to 9 ft target | | Derek A | 14:30 Rx2 | 20 lbs ball | | YoungChol | Made it through 10 wall ball Rx2 | |
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SHRED 6/12/17 (Reps) WARM UP- Row-2 mins Bike-2 mins Push Up/Plank Variations-1 min Plate to OH/Row/Rotations-1 min WORKOUT: 5 rounds for MAX reps Row-1 min Pushball-1 min Assault Bike-1 min Athletic Burpee-1 min Plate to OH-1 min REST 1 min COOLDOWN: Standing Forward Fold-2 mins Hamstring Stretch-2 mins
| Katriel-Maria | 330 Rx | I'm baaaaaack! |
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