WOD Blog
 | Wed, Aug 30 2017 |  |
 | Happy Birthday: Tracie |
| WEIGHTLIFTING 8/30/17-2/20/18 | METCON 8/30/17 | WARM UP 9/27/17 |
WEIGHTLIFTING 8/30/17-2/20/18 (Weight) Week 2 of 4 'PRESS COMPLEX' Push Press-1 rep Push Jerk-1 rep Split Jerk-1 rep Work up to heaviest set possible performing all 3 movements before dropping and adding more weight. Can be taken from the rack, blocks or ground. If you finish early optional drop MR drop set at 70% of heaviest complex. Goal of 3x through
| 1st | 125 Rx | Katriel-Maria Wed, Aug 30, 2017 | | 2nd | 115 Rx | Saori Wed, Aug 30, 2017 | | 3rd | 110 Rx | Kami Wed, Aug 30, 2017 | | 1st | 235 Rx | Charles G Wed, Aug 30, 2017 | | 2nd | 215 Rx | Nick Wed, Aug 30, 2017 | | 3rd | 195 Rx | Hilo Wed, Aug 30, 2017 |
| 1st | 175 Rx | Taeja Tue, Feb 20, 2018 | | 2nd | 155 Rx | Janelle Tue, Feb 20, 2018 | | 3rd | 135 Rx | Melissa D Tue, Feb 20, 2018 | | 1st | 255 Rx | David P Tue, Feb 20, 2018 | | 2nd | 235 Rx | Charles G Wed, Aug 30, 2017 | | 3rd | 230 Rx | Brad Le Tue, Feb 20, 2018 |
| Nick | 215 Rx | | | Spencer Da | 175 Rx | | | Derek N | 135 Rx | | | Charles G | 235 Rx | | | Katriel-Maria | 125 Rx | | | Lila | 85 Rx | | | Kristin | 95 Rx | | | Scott B | 155 Rx | | | Aspen J | 65 Rx | | | Katheryn | 100 Rx | | | Ryan Pow | 165 Rx | | | Vince | 110 Rx | | | Luis Mu | 155 Rx | | | Bill | 125 Rx | | | Saori | 115 Rx | | | Hilo | 195 Rx | | | Anthony A | 140 Rx | | | Megan A | 105 Rx | | | Charlie | 165 Rx | a PR for Push Press | | Jared A | 145 Rx | | | Amalia | 85 Rx | | | Traysen | 145 Rx | | | Kami | 110 Rx | |
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METCON 8/30/17 (Reps, Rx+, Rx2, Rx3) 5-2 min AMRAPs REST 1 min after each. Reset on each round. 21-Box Jumps (24''/20'') 9-Snatch (135#/95#) GOAL: 120 reps+ STEP UPS ALLOWED FOR ALL. Rx+: Use 175#/120#, 30''/24'' Rx: As written Rx2: Hang Snatch 95#/65#, 20''/16'' Rx3: DB Snatch 50#/35#, 20''/16''
| 1st | 131 Rx+ | Kara H Wed, Aug 30, 2017 | | 2nd | 117 Rx | Saori Wed, Aug 30, 2017 | | 3rd | 153 Rx2 | Lila Wed, Aug 30, 2017 | | 1st | 174 Rx | Todd N Wed, Aug 30, 2017 | | 2nd | 167 Rx | Charles G Wed, Aug 30, 2017 | | 3rd | 138 Rx | Jonathan K Wed, Aug 30, 2017 |
| Spencer Da | 150 Rx2 | | | Nick | 131 Rx | | | Derek N | 161 Rx2 | | | Jonathan K | 138 Rx | | | Charles G | 167 Rx | | | Seth B | 156 | 20'' Step ups Hang Muscle Snatch 135# | | Katriel-Maria | 151 Rx2 | | | Lila | 153 Rx2 | | | Aspen J | 116 Rx2 | 55# 20' | | Eric M | 126 Rx | | | Tracie | 129 Rx2 | 20 inch box 65# | | Katheryn | 145 Rx2 | powersnatch | | Scott B | 147 Rx2 | 95# from the ground | | Kara H | 131 Rx+ | | | Luis Mu | 138 Rx2 | | | Ryan Pow | 135 Rx | Beat Coach Eric. Get out of my room! | | Vince | 160 Rx3 | 24 in box jumps, 75# powersnatch | | Saori | 117 Rx | | | Hilo | 132 Rx | | | Andrew R | 133 Rx2 | #175 | | Anthony A | 126 Rx2 | | | Megan A | 144 Rx2 | #65 snatch | | Todd N | 174 Rx | | | Jonathan A | 128 Rx2 | 65# Hang Snatch | | Deven D | 146 | Subbed 115 for 135 snatch. | | Janalyn | 127 Rx2 | 65# snatch, 20' box jump. | | Charlie | 164 Rx2 | | | Jared A | 140 Rx2 | 24' box | | Amalia | 155 Rx3 | 20' box but 55# | | Traysen | 120 Rx2 | | | Brandon C | 150 Rx2 | 2.5 rounds of step ups | | Kami | 132 Rx2 | 65#Snatch, 20'Box Jumps |
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WARM UP 9/27/17 (No Results Tracked) FOAM ROLL-Traps,Lats,Forearms GROUP WARM UP 2-3 rounds in 5 mins of Jump Rope-30 secs Jump Rope OH Squat-7 reps Stationary Inchworms-5 reps then PVC Passthroughs-10-15 Burgener Warm Up grab barbell GM/Deadlift-10 reps each 3 position Snatch-3 at each Snatch Complex-1-2x through COOLDOWN Anchored T-spine-2-3 mins Calf Smash-2 mins COOL DOWN
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