WOD Blog

Fri, Sep 15 2017

Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD

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Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!

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JACKIE

WEIGHTLIFTING 9/15/17

ANNIE 03-20-26

WARM UP 1/26/18

SHRED 9/15/17

JACKIE

(Time)
For time:

1000m Row
50 Thrusters 45#/35#
30 Pull-Ups

GOAL: 7:30 CAP 10 mins

Rx: As written
Rx2: Purple/Black band
Rx3: Sub Ring Rows and Air Squats

Planned: Fri,Jan26,2018 Fri,Sep15,2017 Wed,Feb1,2017

Today

All Time

1^st	6:51 Rx	Julia Goldst Fri, Sep 15, 2017
2^nd	9:57 Rx	Kaddie Fri, Sep 15, 2017
1^st	5:54 Rx	Christopher T Fri, Sep 15, 2017
2^nd	7:41 Rx	Eric M Fri, Sep 15, 2017
3^rd	8:07 Rx	Eric F Fri, Sep 15, 2017

1^st	6:51 Rx	Julia Goldst Fri, Sep 15, 2017
2^nd	8:31 Rx	Janelle Fri, Jan 26, 2018
3^rd	9:55 Rx	Kaddie Fri, Jan 26, 2018
1^st	5:54 Rx	Christopher T Fri, Sep 15, 2017
2^nd	6:13 Rx	Seth B Wed, Feb 1, 2017
3^rd	7:11 Rx	Scott Chr Fri, Jan 26, 2018

Steve M	8:13 Rx
Spencer Da	10:00 Rx	16 pullups
Eric F	8:07 Rx
Jonathan K	9:53 Rx
Eric M	7:41 Rx
Parker	9:15 Rx
Vince	8:45	Rx2 - SU x3
Derek A	Dnf Rx
Julia Goldst	6:51 Rx
Christopher T	5:54 Rx
Steven A	DNF 10:00 Rx	Killer mean wod after max squats
Anthony A	DNF	1050 Didnt Get Pull Up
Robson	9:49 Rx
Kaddie	9:57 Rx

WEIGHTLIFTING 9/15/17

(Weight, Rx+, Rx2, Rx3)
Week 4 of 4 BOX SQUAT

Box Squat-1RM

No emphasis on eccentric this week
*Stack plates so hip crease is below knee, Unless your are over 6'5'' DO NOT USE BENCH OR BOX. DO NOT RELAX ON PLATES KEEP CORE TIGHT! Wider stance than normal. Minimize rocking.

1^st	275 Rx	Katriel-Maria Fri, Sep 15, 2017
2^nd	195 Rx	Cherise Fri, Sep 15, 2017
3^rd	165 Rx	Megan A Fri, Sep 15, 2017 Katheryn Fri, Sep 15, 2017
1^st	405 Rx	Jonathan K Fri, Sep 15, 2017
2^nd	375 Rx	Nick Fri, Sep 15, 2017
3^rd	335 Rx	Deven D Fri, Sep 15, 2017

Nick	375 Rx
David V	220 Rx
Steve M	285 Rx
Spencer Da	265 Rx
Jonathan K	405 Rx
Andrew R	220 Rx
Vince	190 Rx	5# PR
Cherise	195 Rx
Katheryn	165 Rx
Derek A	195 Rx
Parker	255 Rx
Steven A	295 Rx
Katriel-Maria	275 Rx
Megan A	165 Rx
Anthony A	255 Rx
Deven D	335 Rx	30# PR

ANNIE 03-20-26

(Time, Rx+, Rx2, Rx3)
ANNIE

50-40-30-20-10

Double Unders
Sit Ups (anchored)

GOAL: Sub 5, CAP 9 minutes.

Rx+: Sub 25-20-15-10-5 GHD Sit up, Or sub 5 ANNIE

Rx: As written

Rx2: Sub Singles x 2

Rx3: Sub Singles

MODWOD 1: Sub Plate Taps, 40-30-20-10 rep scheme

MODWOD 2: Sub Plate Taps, Assisted Sit Ups 30-20-10

Planned: Fri,Mar20,2026 Wed,May3,2023 Mon,Nov28,2022 Tue,Oct27,2020 Thu,Jun18,2020 Tue,Feb11,2020 Tue,Sep10,2019 Fri,May10,2019 Thu,Feb7,2019 Thu,Sep20,2018 Fri,Sep15,2017 Wed,Feb1,2017

Today

All Time

1^st	6:25 Rx	Julia Goldst Fri, Sep 15, 2017
2^nd	6:27 Rx	Josee Fri, Sep 15, 2017
3^rd	7:06 Rx	Katriel-Maria Fri, Sep 15, 2017
1^st	5:40 Rx	Robson Fri, Sep 15, 2017
2^nd	7:19 Rx	Eric P Fri, Sep 15, 2017
3^rd	7:32 Rx	Andrew R Fri, Sep 15, 2017

1^st	9:05 Rx+	Saori Wed, Aug 24, 2016
2^nd	5:36 Rx	Kirklin Tue, Oct 27, 2020
3^rd	5:40 Rx	Debora Wed, May 3, 2023
1^st	5:37 Rx+	Eric M Thu, Jun 18, 2020
2^nd	5:41 Rx+	Conor T Thu, Jun 18, 2020
3^rd	5:56 Rx+	Seth B Wed, Aug 24, 2016

Steve M	9:13 Rx
Jonathan K	8:48 Rx
Josee	6:27 Rx
Katriel-Maria	7:06 Rx
Andrew R	7:32 Rx
Cherise	10:00 DNF	271 reps; finished all at 11:16
Katheryn	10:00 DNF Rx2	finished under 11m
Julia Goldst	6:25 Rx
Eric P	7:19 Rx	No dumb bells for feet
Jonathan C	9:20 Rx
Megan A	8:56 Rx2	lat hopes
Janalyn	7:42 Rx
Robson	5:40 Rx
Deven D	8:50 Rx

WARM UP 1/26/18

(Check In)
FOAM ROLL-Calves,Quads,Bootay,Forearms using lacrosse ball on smaller muscles

GROUP WARM UP

1-2 rds
Min 1-Hip Rotations-20 R/L
Min 2 Rower or Bike full min
Min 3 Planks then Upward Dog/ Downward Dog-15 sec each
Min 4 Kang Squat-10-14 reps
--------------------------------
Pigs on Ice Skates-20 m
Crab Walk-20 m
Band Thruster-10 reps
Band Face Pull/Aparts-10 reps
Hanging Hollow Rocks-20 secs
Strict Pull Ups-5-10 reps
Sexy Wes Pose-1 min
Spiderman to Hammy to hip opener 1 min R/L

COOLDOWN

Wall Stretch-2 mins
Smash Calves-2 mins

Planned: Fri,Jan26,2018 Fri,Sep15,2017

SHRED 9/15/17

(Time)
WARM UP with Seth or SETH!
Bike 5 mins at 60 rpm or higher
Side Plank-3x20secs
Burpee-3 reps
Pushballs-10 reps

WORKOUT: 21 min AMRAP

Ball over Bar or Pushballs-21 reps
Sit Ups-15 reps
Burpee-9 reps
TTB- 6 reps

GOAL: 7 rd+

ROMWOD

Focus on abs,shoulders

WOD Blog

Fri, Sep 15 2017

JACKIE

WEIGHTLIFTING 9/15/17

ANNIE 03-20-26

WARM UP 1/26/18

SHRED 9/15/17

5.0

Brian Young

Sean hanson

lizzy matthews

Wes

Amber Wardrop