WOD Blog
 | Mon, Oct 2 2017 |  |
| METCON 10/2/17 | WEIGHTLIFTING 1/15/16-10/2/17 | WARM UP 10/2/17 | SHRED 10/2/17 |
METCON 10/2/17 (Reps, Rx+, Rx2, Rx3) AMRAP in 13 mins of 9-HR Push Ups 21-Air Squats 5-Deadlifts (205#/135#) GOAL: 225 reps+ Rx+: Sub HSPU, 275#/185# Rx: As written Rx2: Incline Push Up or Modified, RDL 135#/95# Rx3: Incline Push Up or Modified to abmat, KB DL 70#/53#
| 1st | 420 Rx+ | Julia Goldst Mon, Oct 2, 2017 | | 2nd | 397 Rx | Melissa D Mon, Oct 2, 2017 | | 3rd | 360 Rx | Saori Mon, Oct 2, 2017 | | 1st | 317 Rx+ | Clint Mon, Oct 2, 2017 | | 2nd | 374 Rx | Eric P Mon, Oct 2, 2017 | | 3rd | 289 Rx | Luis Mu Mon, Oct 2, 2017 |
| Eric M | 265 Rx | | | Wade | didn't count Rx2 | | | Eric P | 374 Rx | 10 rds + 24 reps | | Derek A | 206 Rx | | | Ryan Pow | 240 Rx | | | Nick | 215 Rx | | | Tracie | 285 Rx2 | | | Cherise | 249 Rx | | | Luis Mu | 289 Rx | | | Hilo | 265 Rx | hspu | | Vianey | 210 Rx2 | | | Katheryn | 241 Rx | | | Vince | 304 Rx2 | HRPU | | Kristin | 225 Rx2 | | | Brad Le | 273 Rx | did 9 DL (misread) | | Saori | 360 Rx | | | Julia Goldst | 420 Rx+ | 12 even | | Corin | 230 Rx | | | Jonathan C | 275 Rx | | | Rachel T | 280 Rx | | | Kaddie | 319 Rx | | | JASON BEN | 264 Rx | | | Clint | 317 Rx+ | | | Keith C | 245 Rx | | | David V | 240 Rx | | | Allison | 253 Rx2 | | | Melissa D | 397 Rx | | | Lily Jon | 296 Rx | | | Steve T | 219 Rx | | | Deven D | 277 Rx | | | Alyssa C | 235 Rx | |
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WEIGHTLIFTING 1/15/16-10/2/17 (Weight) Front Squat (Week 2) Build to heavy 3 set then perform 2-3 drop sets with a weight that is 80% of what you ended with. 3-5 sec pause in the bottom . Ex. Seth does 300# for 3 then 225# for 3x3 with 5 sec pause. BEAT WHAT YOU DID LAST WEEK!
| 1st | 195 Rx | Melissa D Mon, Oct 2, 2017 | | 2nd | 170 Rx | Corin Mon, Oct 2, 2017 | | 3rd | 165 Rx | Rachel T Mon, Oct 2, 2017 | | 1st | 315 Rx | Eric P Mon, Oct 2, 2017 | | 2nd | 285 Rx | Nick Mon, Oct 2, 2017 | | 3rd | 275 Rx | Hilo Mon, Oct 2, 2017 |
| 1st | 195 Rx | Melissa D Mon, Oct 2, 2017 | | 2nd | 180 Rx | Cherise Fri, Jan 15, 2016 | | 3rd | 177 Rx | Julia Goldst Fri, Jan 8, 2016 | | 1st | 327 Rx | David P Mon, Sep 25, 2017 | | 2nd | 315 Rx | Eric P Mon, Oct 2, 2017 | | 3rd | 285 Rx | Nick Mon, Oct 2, 2017 Lance Fri, Jan 15, 2016 Jonathan K Fri, Jan 15, 2016 |
| Eric M | 205 Rx | | | Derek A | 125 Rx | Good mornings | | Eric P | 315 Rx | 325 with 2 reps. failed on the 3rd rep | | Ryan Pow | 265 Rx | Only hit 1 rep at 275# | | Nick | 285 Rx | | | Cherise | 135 Rx | | | Luis Mu | 265 Rx | | | Hilo | 275 Rx | | | Vince | 175 Rx | | | Kristin | 90 Rx | | | Saori | 155 Rx | Drop set @125# x 3sets | | Corin | 170 Rx | :) | | Jonathan C | 215 X 3 Rx | | | Rachel T | 165 Rx | | | Kaddie | 155 Rx | | | Keith C | 155 Rx | | | Melissa D | 195 Rx | | | David V | 190 Rx | | | Lily Jon | 115 Rx | | | Alyssa C | 135 Rx | 135 for 3. 105 for 3 drop sets |
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WARM UP 10/2/17 (No Results Tracked) FOAM ROLL-Quads,Glutes,Hamstrings,Calves,Mid back GROUP WARM UP Upon arrival Row or Bike or Ski Erg at moderate pace for 3 mins --------------------------- 2-3 rounds Push Ups-10 reps Air squats10 reps Hollow Rocks-20 secs ---------------------------- Fire Hydrants-20 R/L Praying pose to hamstring stretch-1 min Band GM-10 reps (Black or purple preferably) Band SIde Shuffle-10 reps R/L W barbell Pause Front squat 5 reps Deadlift 5 reps COOLDOWN Pigeon Stretch w Band-2 mins Banded Hip Stretch-2 mins R/L Banded Lateral Openr-2 mins
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SHRED 10/2/17 (Check In) WARM UP with KARA or JULIA? Upon arrival Foam roll quads glutes and mid back- 20 passes Row-500 m then Band Side shuffle-10 m R/L KB Swing-10 reps Wide stance to close stance Air Squat-15 reps Frog Pose-30 secs Wallball-5 reps KB SDHP-5 reps WORKOUT: 4 rds each (1 min ON 30 secs OFF) KB SDHP Air Squat Rower (Cals) Wallball ROMWOD: Choose a 10-15 min to focus on quads,glutes and hamstrings primarily.
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