WOD Blog
 | Thu, Jul 27 2017 |  |
 | Happy Birthday: Jayne |
| BEEP TEST 1-27-26 | STRENGTHCON 7/27/17 | WARM UP 10/26/16-10/10/17 | SHRED 12/13/16-7/27/17 |
BEEP TEST 1-27-26
(Rounds, Rx+, Rx2, Rx3)
Multistage Fitness Test aka. Beep Test
Following the beep 20 m Shuttle Runs
GOAL: Get past 8 rounds
Rx+: 11+
Rx: 8-10 rds
Rx2: 6-7 rds
Rx3: less than 6
Planned: Tue,Jan27,2026 Tue,Jan23,2024 Tue,Oct10,2017 Thu,Jul27,2017 Wed,Oct26,2016| 1st | 5+2 Rx | Olivia M Thu, Jul 27, 2017 | | 2nd | 2+ BLEEP Rx | Carolyn Thu, Jul 27, 2017 | | 3rd | 3+3 Rx3 | Cherise Thu, Jul 27, 2017 | | 1st | 5+5 Rx | Traysen Thu, Jul 27, 2017 | | 2nd | 6 rounds Rx2 | Sterling Thu, Jul 27, 2017 | | 3rd | 5+6 Rx3 | Kevin E Thu, Jul 27, 2017 |
| 1st | 9+8 Rx | Scott Chr Wed, Oct 26, 2016 | | 2nd | 8+6 Rx | Kristen Od Tue, Oct 10, 2017 | | 3rd | 8+4 Rx | Kaddie Tue, Oct 10, 2017 | | 1st | 10+6 Rx | Clint Tue, Oct 10, 2017 | | 2nd | 9+7 Rx | Ben H Wed, Oct 26, 2016 | | 3rd | 9+4 Rx | David P Wed, Oct 26, 2016 |
| Cherise | 3+3 Rx3 | | | Olivia M | 5+2 Rx | | | Carolyn | 2+ BLEEP Rx | | | Kevin E | 5+6 Rx3 | | | Sterling | 6 rounds Rx2 | | | Traysen | 5+5 Rx | |
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STRENGTHCON 7/27/17
(Weight)
20 min timer to work up for MAX weight
'BEAR COMPLEX'
1-Powerclean
1-Front Squat
1-Push Press
1-Back Squat
1-Push Press
You must perform each movement distinctly meaning this can't be a Cluster Back Cluster. Also you may not drop the barbell to regrip during. We have done a Running BEAR and timed BEAR refer to your journal for weights listed to know where to start or begin a 60% of C&J. Within 6-8 sets you should be at your best complex.
| 1st | 115 Rx | Katriel-Maria Thu, Jul 27, 2017
Cherise Thu, Jul 27, 2017 | | 2nd | 100 Rx | Katheryn Thu, Jul 27, 2017 | | 3rd | 90 Rx | Kristen Od Thu, Jul 27, 2017 | | 1st | 205 Rx | Spencer Ch Thu, Jul 27, 2017 | | 2nd | 195 Rx | Eric M Thu, Jul 27, 2017 | | 3rd | 185 Rx | Jared A Thu, Jul 27, 2017
Deven D Thu, Jul 27, 2017
Ryan Pow Thu, Jul 27, 2017 |
| Lila | 85 Rx | Almost 90# but I couldn't get that last push press | | Cherise | 115 Rx | | | Vince | 110 Rx | | | Luis Mu | 165 Rx | | | Olivia M | 50 Rx | | | Kristen Od | 90 Rx | | | Katheryn | 100 Rx | | | Carolyn | 82.2 Rx | 85 no pp | | Ryan Pow | 185 Rx | | | Katriel-Maria | 115 Rx | Missed push press from back at 125 | | Deven D | 185 Rx | | | Kevin E | 155# Rx | | | Sterling | 155 Rx | By back push press was ugly!! I need to work on those. | | Traysen | 145 Rx | | | Eric M | 195 Rx | Last one push jerk | | Spencer Ch | 205 Rx | | | Jared A | 185 Rx | |
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WARM UP 10/26/16-10/10/17
(Check In)
FOAM ROLL-Calves,Quads,Glutes,Traps,Delts-30-60 secs
GROUP WARM UP
Walking OH Lunges-50ft
Butt Kickers-50ft
High Knees-50ft
Jog red to red or 200 m outside-1 min
PVC Pass throughs-10 reps
PVC Lat stretch-30 secs
Side Plank-30 secs R/L
Thumbs Up-30 secs
Hanging Hollow Rocks-10 reps
Strict Pull ups-5-10 reps
Strict Dips or close grip push ups-5-10 reps
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Handstand hold-20 secs
Chin up hold-20 secs
COOLDOWN
Calf Smash and stretch-2 mins
Samson Stretch-2 mins
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SHRED 12/13/16-7/27/17
(Rounds)
Group Warm Up with Todd or Katriel!
Metcon:
'THE BEEPH TEST'
GOAL Push yourself as hard as possible hit a PR!
REST 5-10 mins then
WORKOUT: 3 rounds of
Air Squats-30 reps
Plate Ups-15 reps (15#/10#)
Toe Touch-20 reps
Flutterkicks-30 reps
Row-15/10 calories
COOLDOWN/ROMWOD
ROM WOD FOCUS ON Lower leg and hip flexors
Banded Hip Stretch w twist-2 mins
Samson Stretch-2 mins
Calf Smash use barbell-2 mins
| Carolyn | 3 Rx | 13:23 | | Kat | 2 for beep, 11:42 for workout Rx | |
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