WOD Blog
 | Thu, Aug 10 2017 |  |
 | Happy Birthday: Keith C |
| TRIPLE G CHIPPER 8/10/17 | SKILL 2/2/16-1/17/17 | 1500 m Row 5/16/17 | SHRED 1/17/17-8/10/17 | WARM UP 8/10/17 | Other Results |
TRIPLE G CHIPPER 8/10/17
(Time, Rx+, Rx2, Rx3)
For time:
100 pull-ups
80 Dave sit-ups
60 one-legged squats, alternating aka pistols
40-cal. row or bike
20 dumbbell push presses single arm (55#/35#)
GOAL: Finish under 15 mins CAP at 18 mins
Rx+: Sub GHD sit ups 100#/70# DB, Row only
Rx: As written
Rx2: Sub jumping CTB pull ups, sit ups pistols to 20'' box 35#/20#
Rx3: See coach for modwod
| 1st | 18:00 DNF Rx | Josee Thu, Aug 10, 2017 | | 2nd | 16:50 Rx2 | Cherise Thu, Aug 10, 2017 | | 3rd | 17:31 Rx2 | Aspen J Thu, Aug 10, 2017 | | 1st | 17:49 Rx | Hilo Thu, Aug 10, 2017 | | 2nd | 13:31 Rx2 | Vince Thu, Aug 10, 2017 | | 3rd | 17:58 Rx2 | Deven D Thu, Aug 10, 2017 |
| Cherise | 16:50 Rx2 | | | Katheryn | 18:00 DNF Rx2 | 35 cal on rower | | Carolyn | 17:50 Rx2 | 30# | | Hilo | 17:49 Rx | | | Josee | 18:00 DNF Rx | 9 cal rower. 249/300 total reps | | Vince | 13:31 Rx2 | | | Deven D | 17:58 Rx2 | Pistols to box. Rest Rx. | | Keith C | 18:00 DNF Rx2 | Didn't get the DB press done | | Kevin E | 18:00DNF Rx2 | dave sit ups. 273 reps | | Aspen J | 17:31 Rx2 | | | Brandon C | 18:00 DNF Rx2 | Made it to 31 cal on bike | | Traysen | 19:00 DNF Rx2 | Got to 30 cal on bike. Jumping pull ups regular sit ups and 24' box | | Derek A | 18:00 Rx2 | Got to 30 cal on bike | | Veronica W | 18:00 Rx3 | 20 cal on rower, ring pull ups |
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SKILL 2/2/16-1/17/17
(Time, Rx+, Rx2, Rx3)
Spend first 15 mins of class practicing Kipping Pull Up or Butterfly if you can already do 3 strict pullups
If not then perform 50 partner assisted pull ups each.
If you are already a gymnasty beast
EMOM for 10 mins
1 Strict CTB Pull UP
3 Strict Pull Ups
5 Kipping Pull Ups
7 Butterfly Pull Ups
Planned: Thu,Jul12,2018 Thu,Aug10,2017 Tue,Mar21,2017 Tue,Jan17,2017 Tue,Feb2,2016| 1st | 15:00 Rx2 | Amalia Tue, Mar 21, 2017
Covi Tue, Jan 17, 2017
Cherise Tue, Feb 2, 2016 | | 2nd | 15:00 Rx3 | Katheryn Thu, Aug 10, 2017 | | 3rd | 35 spu | Saori Tue, Mar 21, 2017 | | 1st | 10:00 Rx | Scott B Tue, Feb 2, 2016
Jacob W Tue, Feb 2, 2016
Jonathan K Tue, Feb 2, 2016 | | 2nd | 15 | Aaron F Tue, Feb 2, 2016 | | 3rd | 47 strict pull ups | Sterling Tue, Mar 21, 2017 |
| Katheryn | 15:00 Rx3 | worked on negatives |
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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 Jon 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 |
| Keith C | 7:21 Rx | Did not try and burn it out | | Robson | 5:18 Rx | | | Derek A | 5:58 Rx | | | Brandon C | 6:39 Rx | |
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SHRED 1/17/17-8/10/17
(Check In)
Warm up with coach Seth or Todd
After jump rope or general full body 3-5 mins
WORKOUT:EMOM to AMRAP
EMOM for 16 mins perform
EVENS-(Adjust weight/reps so it takes 40-45 secs with moderate effort)
5-Push Ups to DB's
10-Double DB Bent Over Row
20-Mtn. Climbers
ODDS
Row or Run-250m/200m
then after 16 min mark
8 min AMRAP
9 reps-Burpees
Row/Bike-20/15 calories
COOLDOWN/ROMWOD
Thread the needle-3 mins
Puppy pose-2 mins
Seated Forward Fold-2 mins
Anchored T-spine-2-4 mins
| Kat | Yes | 3 rounds for AMRAP! 💪 |
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WARM UP 8/10/17
(Check In)
FOAM ROLL-Lats,forearms,Quads,glutes
GROUP WARM UP
Row or bike-2 mins
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Pigeon Stretch-30 secs
Twisted Lizard-30 secs R/L look it up coaches
Thumbs Up-30 secs
Breaststrokes-30 secs
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Close stance squats-10 reps
Hanging Hollow rocks-30 secs
Sit Ups-10 reps
Pull Ups-5 reps
DB Push Press-10 reps
COOLDOWN
Pigeon Stretch-2 mins
Samson Stretch-2 mins
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